Base Camp, 4/9/2016

Focus 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)