Wednesday, 4/6
April 5, 2016
Thursday, 4/7
April 6, 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:

And from Gymnastics WOD:

  • Pistol (includes demo videos)

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