Doctor Bravo
On a Wednesday in a summer she went off.  Like California wildfire ripping through Kettlebells 4 U. Her husband, a Certified Master Spinner who is built [and strong] like a power lifter, would have been blown away.  Before we even hit the PR ZONE [modified Staley protocol], she hit a PR.  She performed one completely un-spotted chin up.  Ferocious!

15:00 PR zone for paired exercises barbell military press & sumo dead lfit

start time	weight/reps	end	load	start	weight/reps	end	load
00:00	60 x 3	:27	180	1:10	115 x 7	1:36	805
3:50	60 x 4	4:05	240	4:15	145 x 4	4:35	580
6:15	60 x 4	6:30	240	7:45	145 x 6	8:15	870
9:50	65 x 5	10:15	325	11:30	145 x 5	12:00	725
13:35	70 x 3	14:00	210	14:35	130 x 6	15:00	780

Volume = Total loads 1195 lbs                        Volume = Total loads 3760 PR
Intensity = % of 1 rep max 86-100% PR         Intensity = % of 1 rep max 71-91% PR
Density = Total Time 15:00                       
               Work time  5:08                      
               Rest time    9:52                   
               Total time divided by work = Density %31 PR
            
Personal Records for Doctor Bravo and [previous numbers]
Press
-Press intensity [previous 80-100%], we now know that her 1RM military press has changed, that will estimated after next week.
-Average lbs./reps 63 lbs. [48 lbs.]
-Density [previous for this session was 20%]

Deadlift PR
-Volume [3683 lbs.]
-Average rep today 134 lbs. [122 lbs.]

This was also a landmark day in my career.  A surgeon from India who we'll call Rambodoc of the Dragon Door Foum flew 10,000 miles to A. See his family B. Take my HKC in NYC C. Train with me at Kettlebells 4 U in Paoli, PA.

We also now have a medical grade dynamometer and an inversion table at the studio.  An intern, blobs, bumper plates, everything but a pull up bar that satisfies a 6 footer. . . .

If you are not training with us, take a look again at the numbers Doctor Bravo just put up.  5 Personal Records.  Can you PR Every day?

Events:
HKC New York City, Saturday June 19th

HKC at Dragon Gym, Chester County PA's premier martial arts and kettlebell system

Tactical Athlete Instructor Course, Knoxville TN