Base Camp, 11/5/2016

Focus 1: Strict Press & Push Press
Focus 2: Push Jerk
Workout: DB Cleans, DB Push Jerk (S2OH) & Burpees

Now, we don’t want this Saturday’s Base Camp programming to go over your head, but we’re going to really focus in on the finer points of barbell presses, including both Strict Press and Push Press, as well as the Push Jerk – the movement that’s either so-awkward-you-push-press-everything OR so-natural-you-can’t-push-press-anything. With this in mind, class will include the following points:

Class will include the following points:

• Practical review of set-up and execution for the Strict Press and Push Press (including lifts with just the bar and with added weight);
• Explanation of common coaching cues, and determining how much weight to use during class (and how to estimate a 1 Rep Max);
• What the Push Jerk, as well as how and when to use it in a met-con setting; 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 from the archives of Catalyst Athletics (along with demo video), and the second a review of proper rowing technique on the erg from Concept 2 (along with demo video):

• Strict Press (Explanation & Demo)
• Push Press (Explanation & Demo)
• Push Jerk (Explanation & Demo)

Also, as follow up to this week’s base camp class (and others), we suggest using the following online “calculator” to help set a One Rep Max for the above lifts:

• EXRX One Rep Max Calculator (includes percentages and theoretical maxes)