Base Camp, 9/19/2015

Focus 1: Power Jerk & Split Jerk
Focus 2: Dips
Workout: Pull-Ups, Dips, Ball Slams

This coming Saturday’s class will focus on Jerks, with specific emphasis placed on learning the Split Jerk, followed by a Dip progression. This will include:

– Practical review of the Power Jerk and Split Jerk movements, including lifts with just the bar and with added weight;
– Progression for learning Dips, including Box Dips, Bar Dips, and Ring Dips, along with appropriate scaling to be used during workouts;
– 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 descriptions and demo videos from Catalyst Athletics:

Power Jerk
Split Jerk

Additionally, check out the following descriptions and demo videos on bar dips and ring dips from GymnasticsWOD:

Bar Dips
Ring Dips