Thursday, 10/1
September 30, 2015
Friday, 10/2
October 1, 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:

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

Comments are closed.