Wednesday, 4/6
April 5, 2016Thursday, 4/7
April 6, 2016Focus 1: Back Squats
Focus 2: Pistol Squats
Workout: Pistols, Ball Slams & Sit-Ups
After what seems like months of technical gymnastics and conditioning due to the Open, the best of the strength exercises finally returns to Base Camp: the Back Squat! However, since we’re already working on squats, and with another year before the 2017 Open, now’s the time to start building & bolstering that skill work, so we’ll follow Saturday’s back squat work with a focus on single leg squats, AKA Pistol Squats.
Class will include:
- Practical review of set-up and execution for a back squat (including lifts with just the bar and with added weight);
- Explanation of common coaching cues for Back Squats;
- Determining how much weight to use during class (and how to estimate a 1 Rep Max);
- Set-up, execution, and scaling for Single Leg Squats; and,
- Scaling and substitution options for the day’s 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 (Link jumps to Explanation & Demo page)
- 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!
And from Gymnastics WOD:
- Pistol (includes demo videos)