Thursday, 3/3
March 2, 2016
Friday, 3/4 – Daily Class
March 3, 2016

Focus 1: Rowing
Focus 2: Weighted Lunges
Workout: Rowing & Weighted Step-Ups


After this past weekends’ onslaught of lunges brought about by Open workout 16.1, we’re pLunging ahead with the idea to focus on weighted lunges in this Saturday’s Base Camp. To get the legs warm and ready, we’ll review good rowing form and execution, and then work towards weighted front rack lunges. All if this will include:

  • Proper form and execution for rowing on the ergs;
  • Practical review of set-up and execution for weighted lunges, differentiating between racking the bar on the back vs racking the bar in front;
  • Alternating sets of weighted front rack lunges, switching between forward lunges and rearward lunges (including lifts with just the bar and with added weight);
  • Explanation of common coaching cues; 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 a review of proper rowing technique on the erg from Concept 2 (along with demo video), and the second from the archives of Catalyst Athletics (along with demo video):

Erg Rowing Technique (Explanation and Demo)

(Barbell) Lunge (Explanation & Demo)

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