Base Camp, 8/29/2015

Focus 1: Strict Press & Push Press
Focus 2: Rowing
Workout: Rowing & Thrusters

This Saturday’s Base Camp focus will include both Strict Press and Push Press – hey, laying on the floor to press your weight is one thing, but what to do when there’s nothing to support you but your own balance? In addition to proper technique for both lifts, we’ll also help to determine how much weight you should be using for both in a class situation. All in all, class will include the following points:

– Practical review of set-up and execution for the strict press and push press (including lifts with just the bar and with added weight);
– Explanation of common coaching cues;
– Determining how much weight to use during class (and how to estimate a 1 Rep Max);
– A  reminder of proper technique for rowing on the Ergs; and,
– Scaling and substitution options for the class workout, including how and when to choose a scaling/sub option.

To review before class, we highly recommend checking out the following information, the first from the archives of Catalyst Athletics (along with demo video), and the second a review of proper rowing technique on the erg from Concept 2 (along with demo video):

• Strict Press (Explanation & Demo)
• Push Press (Explanation & Demo)

• Erg Rowing Technique (Explanation and Demo)

Also, as follow up to this week’s base camp class (and others), we suggest using the following online “calculator” to help set a One Rep Max for both of the above lifts:

• EXRX One Rep Max Calculator (includes percentages and theoretical maxes)