September 28, 2021

Spotter Up

In Depth Tactical Solutions

Lift violently. Today is about building power.
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Prior to the movement prep, I generally get prepared for training on the AAB or rower. If you’re feeling good, feel free to load up on the hip thrusts in the latter sets.
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The clean pulls are not meant to be touch and go. Get a good, heavy pull, reset yourself, then hit the next rep. Same goes with the box jumps. We are not doing them as a means of cardio. We are using them to build explosive power. Set a height that is challenging, STEP down off the box, then hit the next rep. If you don’t have a landmine attachment, you can drop a weight on the ground and put the end of the barbell in the center of the weight. It will work for what we’re doing. When you’re doing these I want you to explode during the eccentric portion of the movement. Like you’re trying to punch through somebody. Landmines are programmed as 8 on each arm.
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300 calories on the AAB is gonna suck. No getting around it. Find a pace you can sustain and don’t burn out halfway in. Personally, I like to set a pace almost like a ruck where I push hard for 2 minutes and take a moderate pace for a minute. Mentally it also helps me because I can break the workout into chunks and I’m not thinking about how much I have left.
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Good week of training.  We’ll take a well deserved rest day on Sunday.

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