Base Camp, 10/3/2015

Focus 1: Back Squats
Focus 2: Wall Balls
Workout: Wall Balls, Pull-Ups, & Burpees

Base Camp this Saturday will focus on the king of the strength movements (and all around CFDC favorite), the Back Squat. Squats are a staple in our programming, and the goal of class this weekend will be on better understanding the back squat and how much weight you should be using. We’ll also do a review of Wall Balls, a movement that has a nasty tendency to be likeable in small numbers, but mean spirited in larger doses.

Class will include:

• Practical review of set-up and execution for a squat (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);
• Set-up, execution, and weight selection for Wall Balls; 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 from the archives of Catalyst Athletics:

• Back Squat (Explanation & Demo)
  • note that there are some articles linked on the description page, among which we would recommend “Squatting, Valgus Knees, The Knees-Out Cue & Facebook Coaches” to help give you a better idea of what the “knees out” cue is used for.

Also, be sure to use the EXRX One Rep Max Calculator after class to help figure out a 1 rep max back squat!