Overhead _______ 5 x 5 (3 minutes rest between sets)
- Those people comfortable and confident with their ability to press can work on finding a max 5 RM weight. Take a full 3 minutes between attempts and remember press has no leg drive at all. Your legs should be locked and in a stable position directly beneath your shoulders.
- People who have just learned the press this year are going to work on perfecting press technique on the 5 reps and focus much less on the weight lifted. Straight bar paths are key!
- Individuals I have spoken to that are at an advanced level can work on either Push Jerk or Split Jerk today. Push Jerk 5 x5 or Split Jerk 5 x 1 both with 3 min. rest between.
Check out this video reviewing the press with one of the Crossfit Founders Mark Rippetoe
Recovery is vitally important in order to continue being able to exercise on a continual basis at a high intensity. Sore muscles, aches and pains are some times difficult to bare. Here are a few simple tips in order to help with the soreness
1. No more hot showers. Hot showers promote the blood to remain in the extremities and pool causing soreness as the waste products built up from exercise cannot escape and be filtered. Cold showers will pull blood to the vital organs from the extremities allowing the blood to be filitered.
2. Use a foam roller to help strip the fascial layer of waste products.
3. Use tennis balls or golf balls to perform self massage and get into those nasty knots and break them up.
4. Do recovery movements. The best way to deal with soreness is to continue moving
5. Do a proper cool down after workouts. Slowly bring the heart rate down and stretch to help keep things loose.
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