19.5...Pregnant...The End Is Here

The finish line is here. We did it mamas (or will have done it)! I'm so proud of you for being patient and loving with yourself. Now on to business!

Here is 19.5:

33-27-21-15-9 reps for time of: 65-lb. thrusters Chest-to-bar pull-ups

Time cap: 20 minutes

Thrusters:

This movement might not be an issue for you if you:

- Don't loose your form. Are you keeping good alignment? This is important even if you're not pregnant!

- Don't leak at any point during thrusters

- Are comfortable with 65lbs. Keep in mind these rep schemes are not small. So just because you might be able to do some reps at 65lbs doesn't mean this is a good weight for you.

- Notice any coning during ANY part of the movement

Recommendations for scaling/modifying:

- Decrease the reps. You could do 21-15-9-6-3 or something similar.

- Decrease the weight

- Opt for just front squats if the overhead movement is where you struggle. Maybe the overhead part leads to leaking or you struggle to tuck your ribs? Stick with just front squat.

- Dumbbell thrusters

- Dumbbell front squat

Chest-to-Bar Pull-Ups:

I do not recommend doing these. And I do not recommend pull-ups or jumping pull-ups as a scaling/modification. I am not saying you can't because everyone is different. But make sure you ask yourself why you are wanting to do C2Bs in the first place. Be sure to watch for coning, pulling on your core, pain, or other symptoms that don't feel right. Also, be aware of the potential of falling. Is that something you're willing to risk? Remember just because you can physically do a movement doesn't mean you should are that it is what's best for your core and pelvic floor health.

With that being said...

Recommendations for scaling/modifying:

- Ring Rows

- Rack Pulls (Inverted Rows)

- Calories on the bike, rower, or ski-erg

As always: be sure to watch for and pay attention to any: Pain, Pressure, Coning, Peeing, and Overexertion. These are major signs you need to scale more or completely stop the movement.

Don't forget to BREATHE! Exhale typically during points of most exertion like when you come up from the bottom of your squat into the thruster or pull yourself towards the rings/bar. Ask if you need help! Depending on the individual you might have to breathe different to accommodate your core differently. Just avoid the breath hold!

Lastly, be aware of your alignment and form. If you start to loose proper form on any of the movements consider further scaling/modifying.

One more time I just want to tell you I am SO proud of YOU! I know fighting athlete brain and the negative thoughts is not easy. I know how hard it is to see everyone else go above and beyond, push beyond their limits, and achieve new PRs while you take a step back. I promise you, if you can keep this up for the rest of your pregnancy and stay focused on healing during your postpartum and dialing in the right strategies you will not regret it. This is a season of your life but postpartum is forever. Soon enough you'll feel like yourself again (as much as you can, because life is really never the same after baby!).