Day 12: PTP Deadlift and Press Strength-Building Cycle

Day 12: PTP Deadlift and Press Strength-Building Cycle

Buy-in: Dynamic warm-up drills. Figure out roughly 50 feet (about 15 meters), perform each drill up and back (except the last)

• Walking on heels
• Walking on toes
• High knees (jogging, pick your knee up high with each step)
• Butt kicks (jogging, kick yourself in the butt with each step)
• Side shuffle
• Skip forwards
• Skip backwards
• Inchworms, 5 forward, 5 backward

PTP
Deadlift

Set 1: 115 lbs, 5 reps

Set 2: 105 lbs, 5 reps

Press

Set 1: 50 lbs, 5 reps

Set 2: 47.5 lbs, 5 reps

Note from PTP: These weights will start to get heavier and more challenging as we get deeper into the Power to the People program. Remember – do not go to failure on your work sets. Keep your reps pretty. If the 3rd rep is hard, stop there. It’s 3 to 5 reps. You don’t always have to get 5.

Cash out: You are allowed no hand switches here. Stick with one hand, and perform all swings and the farmer’s walk. Use the other hand for the next round. Penalty for dropping the KB is 10 burpees. Tough it out.

• Run 400M
• 4 rounds of: single KB farmer’s walk 100M (24K/16K) + 20 one-hand KB swings
• Run 400M

Postpartum Recovery: Day 20