September 28, 2021

Spotter Up

In Depth Tactical Solutions

These 300m shuttles are one of our benchmark sprint workouts, so pay attention to the execution and scoring.
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I want you to set up 2 cones 25m apart. You will sprint to the first cone, touching your hand and foot in line with the cone prior to sprinting back to the starting position and repeating the same sequence. Continue for 6 total down and backs to equal 300 meters. When you complete the first shuttle you will have exactly one minute rest. When the clock reaches 1 minute, hit your second iteration. Your recorded score should be the average of the two shuttle times. This is a great benchmark because it tests acceleration, speed, direction change, and your ability to recover. We will re-test this periodically.
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Build to a challenging 5 on the squats and make sure you get a good pause in.  As with all of our box jumps, we are going for quality and explosiveness, not cardio.  Step down off the box and reset yourself after each rep.
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One note about the lunge on the engine builder.  I want you to think about posture and posterior dominance during the lunge. Your lunge depth is dictated by your ability to keep your hamstring loaded. When you see us programming things throughout the week in the movement prep, such as lunge ISO hold, it’s not only to warm up, but develop mobility. What we don’t want is your shoulders rolling forward and it becoming a passive movement. The single arm KB is going to force you into bracing your core and maintaining an upright posture and neutral spine. Our weight is dictated by our ability to maintain technical competency throughout the movement. I used the same KB for each movement in this engine builder.
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Monday sets the tone for the rest of the week.  Dominate.

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