11.19.14 Training Sessions (4)

Workout 1, General Preparation
2×5 Box Breathing
2x15m Lunge + Broad Jump
2×10 Tempo Squats
2×5 Jump Squats
3×5 Push-ups
2×5 Band Tears
2×10 Shoulder Passes
3×8 KB Bottoms-up Press, AHAP
4x (20s Arch Hold + 10s Rest)
Then:
“Big Five 55” (Rx)
1-10 ladder of the following movements:
Burpee 
Goblet Squat @ 70/50
DB Push Press @ 2×40/25#
Box jump @ 24/20″
Ball Slam @ 40/30#
not for time, but move steadily. 
30 minute time cap
OR
“Big Five 55” (Scaled-up)
1-10 ladder of the following movements:
Reverse Burpees 
Front Squats @ 135/95#
DB Push Press, 45/30# 
Box Jumps@ 30/24″
Pull-ups
not for time, but move steadily. 
30 minute time cap
OR
“Big Five 55” (Super Scaled-up)
1-10 ladder of the following movements:
Strict HSPUs
Power Cleans 
Ring Dips
Pull-ups 
Toes-to-Bar
not for time, move through steadily
30 minute time cap
Then:
Cool Down
 
 
Workout 2, Strength
2×5 Box Breathing
2x15m Lunge + Broad Jump
2×10 Tempo Squats
2×5 Jump Squats
3×5 Push-ups
2×5 Band Tears
2×10 Shoulder Passes
3×8 KB Bottoms-up Press, AHAP
4x (20s Arch Hold + 10s Rest)
Then:
DB Complex
Biceps Curls +
Upright Row +
Bent-Over Row +
Strict Press +
Renegade Rows 
3 rounds of 6 reps each @ 2×15#
3 rounds of 4 reps each AHAP
Then:
5×5 Close-Grip Bench Press with Chains
Rest plenty between sets
Then:
3×10 “Koji” Bench, AHAP
Then:
Rotator Cuff work, time permitting
 
 
Workout 3, Power
Get warm
Then:
Work up to 2RM Power Clean
Then:
Every 30s for 5 minutes perform 2x Power Cleans @ 90% of 1RM
Then:
5×3 Clean Pulls, AHAP (use straps if necessary)
Then:
400m Run +
30x Pistols +
20x Shoulder-to-Overhead (STO) +
400m Run +
20x Pistols +
15x STO +
400m Run +
10x Pistols +
10x STO
for time
Then:
Cool Down
 
Workout 4, Benchmark
Go Primal Tri:
150 Calories +
2000m Row +
2.75 mile run
for time
 
Results
Tri:
Lauren TJ – 47:08
 
Coach’s Comment
I actually have quite a few photos to post for today but left my camera memory card at the office. So below are a few pictures James captured of me training Lane. Lane is in high school and was paralyzed from the waist down down after a car accident a little over a year ago. His abdominal function was also limited prior to seeing me, but we’ve made tremendous progress improving his trunk control and feeling. He’s a great kid, with a great outlook on life, which is one of the reasons I decided to make time for him each week. 
 
My goal is not to help Lane walk again, although he is committed to doing so. I try to make our sessions fun. We experiment with all sort of tools and movements, talk football, and just talk about life. I try to be the highlight of his week and I think that does as much for his psyche as it does for his body. 
 
Photos
You're only limited by your creativity. In this picture I attached the Rogue sled to Lane's chair. He has to work on staying upright (not easy) and pulling the sled across the gym. He seemed to like this one and we'll come back to it at some point.

You’re only limited by your creativity in the gym, no matter who you’re working with. In this picture I’ve attached the Rogue sled to Lane’s chair. He has to work on staying upright (not easy) and pulling the sled across the gym. He seemed to like this one and we’ll come back to it at some point.

This was his first try on the Ski Erg. Imagine doing the Ski Erg without your hips. Holy Triceps. This also produced a nice cardiovascular effect, something that's challenging for someone who can't use their legs. I'm simply there to make sure the chair doesn't fall over. He's feeling this one today I'm sure.

This was hour first go on the Ski Erg. Imagine doing the Ski Erg without your hips. Holy Triceps. This also produced a nice cardiovascular effect, something that’s challenging to achieve for someone who can’t use their legs. I’m simply there to make sure the chair doesn’t fall over. He’s feeling this one today I’m sure.