Scott Paltos, former NFL player and owner of Pump Crossfit & Performance, came down to Crossfit Delaware Valley today to put on a strength seminar. The day-long seminar provided a lot of great info on all matters of strength, a more efficient and effective means of warming up, proper mechanics and two killer workouts.
OH Press : work in sets of 5-6
Squat: work in sets of 6-8
Deadlift: work in sets of 3-5
perform each movement as a series...w/progressive loading
About 5 minutes rest, then...
Metcon: For Time
Push-Ups 50/30 - 40/20 - 30/10 - 20/5
Straight Leg Sit-ups 20-20-20-20
I don't even remember what my time was on the metcon but it was rough. I realized that I hadn't done push ups in a while when I hit muscle failure in the second round (40 reps). Scott provided a lot of great information today but one that was very applicable in the short term was shoulder positioning and pressing mechanics. If I retract my shoulders back and then down, making a shelf on my lat, and then keep my elbows in on the press, there was no pain. This was huge for me. Although maintaining that corrected posture and technique for multiple reps is something I need to work on.