Wednesday, 6/15
June 14, 2016
Thursday, 6/16
June 15, 2016

Focus 1: Rowing
Focus 2: Deadlifts
Workout: KB Deadlifts, Push-Ups, Plank-to-Squat, & Jump Squats

IMG_1958 (2)

Continuing on the theme of building better posterior chain strength, this weekend’s Base Camp will move back to a focus on the basics of Deadlifts, with lot’s of attention paid to proper form, technique, common cues, common mistakes and how to avoid them.

Specifically, we’ll cover:

  • A refresher of proper technique for rowing on the Ergs;
  • Practical review of the Deadlift, including lifts with both just the bar and with added weight;
  • Explanation of common coaching cues;
  • Appropriate scaling for both strength and met-con based classes involving the Deadlift;
  • 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 demo video on proper set-up for the Deadlift, as well as a review of proper rowing technique on the erg from Concept 2 (along with demo video):

Proper Deadlift, video by Mark Rippetoe

Erg Rowing Technique (Explanation and Demo)

UPDATE: link to the EXRX One Rep Max Calculator

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