Debrief from The Movement Minneapolis: "Pain pain go away"

Oh the lords of metal and all things emotive in a masculine vain are sure to chortle upon thier thrones as this flagrantly gloom and doomy post is manifest in text.

-Rather than deleting and revising most of the expository portion of this post, i put up that self defending disclaimer.  I'm a goofball with regard to my own introspection.

Enter: The Ozzman
My castles were burning.  No one could help.  Since i asked no one, no one could help.  I was in pain all over and i could hardly deal with my own existence.  I had questions, burning for answers.  I searched my brain, and all that i exposed was my own naked vanity.  Autumn 1992 right there homeboy.

"Why aren't I better yet?"  I have done everything.  Why haven't I gotten better yet?"

It took the deeds of others to make me look elsewhere first, and then within.  Adam T Glass.  frankie Faires.  Josh Hanagarne.  Gary Berenbroick.  All doing things with their bodies and lives that i was in a great spot from which i could attune to their decibals.  I know i did many many push ups in the military and my body was jacked before i entered recruit training, and i know i misused and overused my soft tissue in the name of strength, yet as recently as March/April of this year i had a chiggity chunk of the following list all flared up, and my vessel lobbying for change in an audible scream.  

Timeline:
1995- Car accident
1997 Car accident [continuous back and hip pain from then until now]
2001-Car accident
2002-Sprained wrists
2005-Blown shoulder
2002-2006 continuous neck pain
2007-Sprained ankle
2008-Bicycle accident, sprained wrist
2008-Ventral hernia surgically repaired
2008-Followed Enter The Kettlebell to the letter and got all twisted up. . . .Neck and shoulder pain came back more fierce than ever.
2009- Bicycle accident, sprained wrists again
2009-Blown shoulder
Christmas 2009-Massive lower back sprain while deadlifting.

Autumn 2009-Adam Glass called me and talked to me about pain.
April 2010-I started testing my movements.  And then i had an inguinal hernia repaired surgically.

October 2010-Nearly all injuries have receded and all i have is a talkative back in the mornings.  And when i tell you that as recently as this April, nearly every injury i listed was flaring up to a degree that had me thinking dark thoughts.  Time has come that i talk to you about pain.

I have been wrestling with pain since i was 8 years old.  I have lost many rounds and won a few.  The few i have won are more important than i can convey and what i can tell you is that right now, i am winning.  I am orientated towards 'better'.  I was 8 when my mom's sister came to visit us in Philly from her home in Florida in 1987, we went to a BBQ at a family friend's house.  I ate too much.  I ate Oreo cookies and hot dogs and got sick all over my clean bedsheets when we arrived home and i went to bed.  Donna, in nursing school, came in to be with me.  I was so embarrassed to have vomited all over myself and so unhappy with my parent's constant fighting that i told Donna, through tears, that i hated myself and could not stand life.  Or something like that.  I can't imagine the position an adult must be in when a child close to them, at such an age, says something so heavy.

I had an unhappy childhood.  Big surprise.  Never heard that story before, right?  I am the only one whose ever been less than happy with the way they were brought up.  It certainly seemed that way until about 2 years ago.

Through depression, childhood taunting [no way, in America?], weight gain, injury, and scores of decisions less than forehtought, depression followed me.  The cycle of injury and depression made its way across my life and career so pronounced that i have had several serious 'check out' sessions planned.  Suicide and suicidal are two different things.  I can say that i am neither, i was simply afraid, desperate, and had trapped myself.

When the wolf came to the door, i would go internal.  Lock the doors, eat like crap, not answer the phone.  Snap out of it, come back to life, repeat.  Only with the help of close friends Sarah, Joe & Kia [who just had a baby] did i accept the fact that i get severely depressed and begin to come out of these spells stronger.  After almost losing my Babyluv this year to these cycles of depression and injury did it become clear that i had the choice to avoid pain.  After convincing myself that i was going to live in pain forever, i listened to someone else's story, and then asked myself questions.

Why am i in pain?
What makes it better?
What makes it worse?
What happens to me when the pain goes away?
What happens to me when it gets worse?
And the secondary concern, only to the above concerns is this: What happens to the people in my life when the pain arrives/recedes/amplifies?

It would appear that my friends are not far from suffering, as i would have bet on.  It appears that my pain affects my people, possibly they were in my blast radius.  It would seem that they are much more patient and understanding than i am, as i have literally ditched myself and my own concerns multiple times, considering others through looking back solely when i was at my most desperate.

I received Killswitch Engage "The End Of Heartache" in the mail the very week it was released in 2004.

These days, the path i walk, i walk in with my own resolve.  It is the same road, the same stimuli, i simply deal with it better.  Darkness fell, i was reborn.  Multiple injuries remain, as scars, and memories do.  But i have a different aim now.  Along with being honest and not denying things any more [the origin of my injuries, extended bouts of sadness and despair and the effect they had on others] i know how to take action.  I know how to make myself happy and in some cases, i can view the fallout long before it happens as i have seen it before.  I know me all to well.  And now you do too.

"Chaosidince"
Silverton, Colorado 2010

Maryanne Garvin grew up in 'Jersey and got her orientation early.  MA, at age 19, began working on people's bodies and took her talent and taste and educated herself with experience and liesurely quests.  She enetred a tug o' war in Silverton and busted two ribs.  Her plan to certify as RKC in San Diego was broken as well.  Her and Shicole went to shake thier tail feathers at the Philly RKC and arrived to a welcome as warm as a bucket of yesterday's piss in February.  No team assignments, no name tags, no manuals.  No love!

Shicole took the reigns and hand wrote her and MA's names onto the posted roster for Team Williams.  And so it was.  They both passed the cert and snatch test and while catching their CO vibrartions all weekend, i noticed MA for sure as she took charge of the two ladies who were her assigned "victims".  This chick had "skizzills".  She worked those two women over like an instrument she had been practicing for many moons.  She was clearly an experienced fitness pro.  Not just a fit woman who owned a facility.

For dinner on Sunday night, i tried to rally the troops to a neutral location.  The southeast of PA and west of Philly burbs have a coat of arms and i farggin' represent.  I wanted to take the team to somewhere dope, like The Flying Pig Saloon or Theresa's Next Door.  Yet, the mass of bodies called for a situation better accommodated with an Iron Hill Brewery or like the place we ended up, Champps in King Of Prussia, Pennsylvania.  Dude, if i knew it was going to be Big Will Fish, MA and Shicole only, i would have motioned that we rode in the ladies' rental down to Wayne.  I was expecting the bulk of the team to show up.  I could have lobbied for Anton and Bato to come with us as well.  As it played out, it was the only way it could have been.  MA and i discovered our connection as 'escorts' in this lifetime and continued our association in Minneapolis as i urged her to
I.  Cancel her CKFMS registration
II. Use her non-refundable non-adjustable buddy pass airfare to get to MSP
III. Get educated by Adam Glass while i floated around his training room, The Movement Minneapolis
IV. Have a blast

Friday October 22nd 0430, i clocked a 50.00 cab ride to the airport
-Painless flight to Minneapolis
-Sweetly priced Hotel room
-Great training session with Adam Glass
1.  We took my injuries and specified various positions within the Primal Patterns model to improve upon movements that have been testing well, and movements that have not.
2.  I have no desire to lift kettlebells again anytime soon. I have tested well with very few kettlebell movements, and as Mike T. Nelson noted at dinner on Saturday, i have "associated a lot of bad $#!t with kettlebells
-ATG took us out to Minneapolis.  Kieran's Irish Pub on Hennepin Ave. in Downtown.  Awesome food and great service.  Interesting place to people watch, use tobacco products, and watch the Athlete Creator create the funkiest dance moves this side of Wisconsin.
-From there, after a dinner of braised cabbage, Brussels sprouts, and Ox sausage with leek and mashed potato, we visited Drink.
-It was a daggone freak show.  Maryanne and i are over 30.  No one else in the club was over 30, save the dude who looked like the crypt keeper.

We got home at 0215.  MA and i were smoked.  0800 came up way way way too fast.  But SaturDAY and night were fabulous.  Adam taught Maryanne Day 1 material from Gym Movement Bi0-Mech 1, and damn if he didn't deliver like a freaking pro.

It is my hope that i can be back for the Summit, in early December, and that all the coach candidates who i have not yet met are able to attend the levels II & III Gym Movement education in March of 2011.

Thank you Maryanne and thank you Adam.  And if you have ever been invited to train with Adam in Minneapolis and have not taken advantage of it, i urge you to consider this model.

-Southwest Airlines or Midwest, purchase the flight 3 months in advance if you can.  Air fares are least expensive on Tuesdays and Wednesdays.
-Super Shuttle to the hotel nearest The Movement Minneapolis is 26.00 from the MSP airport.  If you can rent a car, do it.  You may want to go downtown or uptown while you are in town.
-Best Western Kelly Inn, Plymouth MN.  0.4 miles from The Movement Minneapolis [Adam's Gym], 3 nights for 290.00.
-There is a Trader Joe's food store 3.2 miles from Best Western.  It is a great place to load up on awesome, cheap, healthy food for your stay.
-Goin' out is fun.  Where other than Minneapolis can you have zero traffic, minimal asshole factor, and get pizza by the slice until 3AM?
-Nowhere, that's where!
-It's The Movement.  You simply must be with one of us to understand.  And we want you there.  We do.  You can help us.  And we can help you.  

File under 'misty water colored memories'.  This was an excellent trip.  Mind you that this was my 10th trip to the twin Cities and your ole' dad here knows his way around.  But get this- i was at once In and OUT of my comfort zone.  Why?

Because i was on the west side of the Mississippi, that's why.  

September 26th 2009

October 23rd 2010

Renee's continuous physique transformation (data)

Bodyweight reduction, another 8 pounds lost since September 16th.

Shoulders increased by 3/4"
-muscular development

Chest reduced by more than 1"

This is going to appear as a typo but it is not.
She has lost over 4" on her waist in the last 35 days. Yes, that is what happened.

Hips are down 3/4"

Right thigh is down 1/2"
Right calf is down 1/4"

Left thigh is up 1/2"
-both legs are nearly the same size now
Left calf is down 1/4"
-both calves have lost size and are nearly symmetrical

Right arm has lost 1/4"
Left arm is the same. Strange!

What have you done with your body since 9-16-2010?

If you are The Movement, it may be worth looking at.

The Movement Minneapolis: Sit-Rep

Great training.

Good friends.

Trader Joe's.

Great shower in the hotel.

Raw and ready training facility.

Comfy rental car.

Trader Joe's!

Brock Lesnar got WORKED.

Adam Glass is lean and mean and smart.

Mike T Nelson is kind and funny and tall.

David Dellanave is the birthday boy and strong and fashionable.

Megan K is smooth and cool and great to be around.

Dave The Athlete Creator is a skilled dancer.  Possibly the only cat  to ever wear a goofy blazer to the club and have hot, hearty MN women check him out, and miss it, i have ever rolled out with.  He missed it while ATG was breaking his balls about not using social settings to exact sales training.   

Maryanne Garvin is my big sister from another Mister.  We miss Shicole, the other mother lover.

My physique transformation with regard to body-fat reduction and circumference tracking, has brought me to a floating frame of time in which i weight between 228 and 236 lbs.  I am happy with my fleshy exterior, and i have quantitative evidence that supports my changes.

My primary association to this quest is the reduction of painful sensation in my body, the decrease of effort in my lifts, and the resolution of stress.  I am, however, in apology for the sexual nature of these photos.  i took them for my one and speical girl and i am having them serve as my report for this week.  I plan to call this a closing of a stage which began possibly 22 moons ago, and have you know that i have no idea how many stages are to come nor how many could be clocked.

I expect to hang around 235 and be fully satisfied in that quantitative field.
I want to put up other numbers, barbell numbers and chinning numbers and other things, which are just as tasty for me to have chomped on, as the photos were this summer, while i trained to get out of pain, and resolve stress, and display what i have learned about function with a return to form.  A true restoration of lost physical function.  

http://www.movementminneapolis.com/

Major Rush, USMC- physique transformation data

After 18 months of training this man, we have truly reached a new height at an accelerated rate. For the first 10 months I referred to his Functional Movement Screen scores in order to guide his training. Yet, after nearly a year of shoulder mobility corrections and other physical therapy-inspired corrective exercise, he hadn't gotten much stronger nor had his scores improved dramatically. He was not "all 2s with no asymmetries". He was not, as the system I pledged allegiance to declared was the minimum score to be fit for duty.

So I said forget it. Let's lift weights safely and shed some pounds.

But what is lifting safely? Aiming for perfect form as though each rep were a form contest? Using high levels of feed forward tension and the Valsalva maneuver to ensure his body was ready for a 35 pound Kettlebell (?)? Well I thought I knew then, and what I know now is this-
Safety and form are unique to the trainer and the Gym Movement thesis sums it up better than I can. But I will try.

"Train quality, tested movements, with the varying degrees of specifity and the minimum amountof distress"-  GM thesis.

Quality movement - Lift in a straight line with regard to simple mechanics respective to the lift.


Tested movements- Gym Movement protocol exposes the beneficial value of the movement, load, and reps.

Varying degrees of specifity- I am in Minneapolis as i type in order to learn more about this. What i understand now is that there are starting points for an individual that regard specific, non-specific, and contra-specific movement. More on this soon.

The minimum amount of distress- ditch the elements of effort, test frequently to gauge recovery between loads, and be signal sensitive.

And here we are with proof in flesh.  To see his numbers, refer to this post.

Major Rush physique measurements, changes listed since last measurents on 8.31.2010

Bodyweight is presently 223, down 7 pounds total since April 2009, 5 pounds since 8.31.2010.
Neck is down 1/8"
Shoulders are the same
Chest is up 1"
Right upper arm is increased 1", right forearm is the same.
Left upper arm is increased 3/4", left forearm is the same.
Both arms now the same size.
Navel measurement is the same.
Waist is down 1/2"
Hips are up 1/2"
Right thigh is up 1/4", calf is down 1/2"
Left thigh is up 1/4", calf is up 1/4"

And his lifts are routinely at the 5 digit mark for volume and he looks great. Other than his family and his duty to the US (he is also a police officer) our sessions are the highlight of his week. Someday I will break my bodyfat reduction code of Hammurabi and drink 12 beers in his company. Until that that, we walk that tightrope and crack that whip

Forward march.

How did i find MY best system?

FROM MY POST LAST WEEK WITH REGARD TO MOVEMENTS TRAINED THAT DAY.
S
All movements tested beyond my baseline toe touch Range Of Motion, but i only trained the movements and movement variations that tested better than anything else in it's class. With Gym Movement testing protocols and the Order of Operations located within, we are allowed room to change a movement to see if it tests better. One of the models frankie Faires noted that we borrow is Paul Chek's 'Primal Patterns'. Basic lifts with varying degrees of specificity. For example. My thoracic spine rotation, to the right of my mid line, is significantly reduced when compared to the left. In order to improve upon the relationship between left and right, which i am sure has affected or has been affected by my sacroiliac situation, i am using varying loads and varying degrees of specificity to do so. I must run out to perform some sessions at The Studio, but i will be back to convey to you why i feel the Gym Movement protocols will turn me into a better slab o' meat than the Certified Kettlebell Functional Movement Systems ever could. Why? Gym Movement is my system.



What do i mean by Gym Movement is my system?
Maybe i enjoy lifting weights and performing movements that are detailed in someone else's book or DVD.  Perhaps there are drills and things that i like, or would love to try, but the messenger who promotes these movements to me attaches a rep count or some other math to the movement which i find inappropriate.

"Train quality, tested movements, with varying degrees of specificity, and the minimum amount of distress"
-The Movement thesis

I will be training this weekend at The Movement Minneapolis with Adam Glass.  We are available for private sessions and classes.  Contact me at 610.883.7455 or email me kettlebelltrainer@gmail.com

What i plan to learn this weekend is how to take specificity of movement to a new level for myself and my students. Specific, non-specific, and contra-specific movements are where we find someone's beneficial starting points.  We ditch the Elements Of Effort, and we follow Gym Movement protocol.  I am the movement.  I am ready to begin anew every day, forward march.

Read this before you do anything else please:
The World's Strongest Librarian [no doubt]

Major Rush, USMC
Volume total 20640 - density 26.31%
Barbell military Press 5342, int 60-64%
Barbell deadlift, conventional stance- 15298, int 58-64%
I expected the best from him and got it. The last time he totaled over 15,000lbs. He had snatched for 6,000 at home and then we deadlifted and pressed for 13,000 in 38:00 at Kettlebells 4 U in Paoli Pennsylvania. Today, he lifted and pressed for 7,000 more pounds in 9 minutes less. Nasty work Marine! Thanks for coming out, kickin ass and payin cash!!!!

Back on the scene, crispy and lean. . .

I have not really lifted weights since i began testing/training again.  Most of my training has been body weight only, which leaves the volume/intensity/density metrics somewhat ambiguous.  Density is clear and easy to calculate.  Volume and intensity, however, are somewhat tricky.  So last night, on day 6 of strep throat/fever, my shower ceases to work.  I made a trip to the health club to perform evening hygiene.  About half way up the hill [1.4 miles total to the club], Deftones 'One Weak' came on my iPod.  By the time i strutted into the joint i knew that there was some weights to be lifted.
Movements tested:
Conventional Deadlift
Sumo Deadlift
Stiff Leg Deadlift
1 arm kettlebell press
KB press with scissor stance and torso rotation
Barbell clean and press
Barbell clean and push press
Pistol, bodyweight, heel elevated
Chin ups with asymmetrical hand position

All movements tested beyond my baseline toe touch Range Of Motion, but i only trained the movements and movement variations that tested better than anything else in it's class.  With Gym Movement testign protocols and the Order of Operations located within, we are allowed room to change a movement to see if it tests better.  One of the models frankie Faires noted that we borrow is Paul Chek's 'Primal Patterns'.  Basic lifts with varying degrees of specificity.  For example.  My thoracic spine rotation, to the right of my midline, is significantly reduced when compared to the left.  In order to improve upon the relationship between left and right, which i am sure has affected or has been affected by my sacroiliac situation, i am using varying loads and varying degrees of specificity to do so.  I must run out to perform some sessions at The Studio, but i will be back to convey to you why i feel the Gym Movement protocols will turn me into a better slab o' meat than the Certified Kettlebell Functional Movement Systems ever could.  Why?  Gym Movement is my system.

Last night's data [with strep throat and a fever]
Conventional DL 135 lbs. x 10 reps
1 arm KB press 35 lbs. x 11L, 12R
Sumo Deadlift 135 x 8 [made my right knee hurt]
Scissor stance press with rotation 35 lbs. x 9 left, tested better than strict presses
Strict press 35 lbs. x 14 right, tested better than baseline but not great
Sumo DL 220 lbs. x 2 [tested negative]
Stiff leg deadlift 220 x 9 [tested awesome with toe touch and shoulder flexion]
Scissor stance press 35 x 9 left
Strict press 35 x 9 right
Double under grip stiff leg deadlift 220 x 7 tested better than anything else with ROM
Volume = 8,630 lbs.
Density 30.21%
Intensity = N/A [not yet ready to establish 1RM]

Barbell clean and press/push press
135 x 5 tested amazing
135 x 5
140 x 5
Volume = 2,050 lbs.
Density 30.21%, same as previous block, SO WEIRD!!!!!!!!!!!!!!!!
Intensity range 82-85%

Finished with some chin ups and pistols, and i was sweating insane bullets and totally worked.  I woke up today and felt as though i had not been sick for 6 days.  Time to make the donuts. . . . . .

3 years ago this month.  Elite Athletic Club.

Response to Mike T. Nelson's "8 Random Things. . . ." post

I am sick and here is a post just to have something current to read. 


12 random things about me:

Since I began eating meat again, i have not reduced my nuts/beans/eggs intake.  Insert jokes here.

The Misfits are still my favorite band of all time.

I have the same birthday as the little girl from The Exorcist.

I was meritoriously promoted in the USMC three times.

I was sitting in Australia, drinking a beer and eating pizza when the attacks of 9/11 took place.

I trained to press and pistol the beast on my weakside without owning a Beast Kettlebell (106 lbs.)

Every single kettlebell i own is from Dragon Door.

My favorite movie is The Wizard of Oz.  After that i must say The Departed.

My plan in life is to coach Olympic Weightlifitng in California somewhere, sometime.

The love of my life, whom i nearly abandoned, has given me a chance to redeem myself.

The X Files is my happy place, where i go to escape and reinvest in things other than reality.

You are important to me.

Thank you!

Mike's re-introduction to fast movement [Metabolic Flexibility initiative]

Go read this first.

An RKC who hurt his back at the RKC weekend.  Does not sound fully unfamiliar.  An RKC who told me that high-tension techniques, specifically 'feed forward' tension as it applies to Pavel's system, 'slows him down and complicates his lifts'.  Not unfamiliar.  One of my students who became an RKC.  About 19 rings of familiarity there.  Mike is not a personal trainer.  He just wanted fulfillment.  He got his RKC, but has been sidelined with hip and back problems since RKC Pennsylvania, October 2009.

He has gained weight since his injury.  He is now ready to tear it off.  Ready to shed while shredding.  I am honored to have been his choice in training.  He owns Grip N' Rip 2.0.  Time to set it off.

1st session- Gym Movement testing protocols and circumference measurements.  Janda Sit Ups and Deadlift with barbell were tested and trained.  Recall that is i say we trained something, it means it tested well.

2nd session- Barbell military press and more deadlifts

3rd session [today]-We hit the push press.  It tested well.  We hit snatches, they tested well.  Left-right was paid attention.  14kg snatches for the left, 16kg for the right.  It's what his body wanted to do, what can i say?
We tested barbell and kettlebell push press.  The idea was to move as fast as we could with the minimal effective amount of tension as it applied to a fast movement.  Great session.  No pain registered.  He is on his way.

10:00 volume test for 1 arm kettlebell snatch
8 sets, totaling 4,485 lbs., stay tuned and watch him crush this number every single time he snatches and volume tests well.

Welcome back Mike.

Post with regard to Youtube video 'Kettlebell Pressing/Gym Movement'

I chose to test these movements, for they tested well at The Movement level one bio-mechanics course at The Movement Minneapolis this past July. My shoulders ground and made audible noises, as they always have, and the left shoulder registered pain. I have not pressed, other than pikes and my first dead-start wall-stand push up Monday AM. Today my left sacro illiac joint was very talkative and knowing full well that my right glute group has gone to sleep since an inguinal hernia was surgically repaired on 20100427, I tested some loaded movement that resembled the presses with torso rotation.

frankie and David Dellanave saw me pressing in the scissor stance, and rotating towards the hip which was flexed. They guided me to press towards the hip that was in extension. This tests well with ROM and feels wonderful on my hip exclusively on the right side. Any variation of the press with my left tests above my baseline range-of-motion, yet not as well as the right. My left side enjoys pulling, maybe to work the weaker scapular area. My left side was trounced in a vehicle accident. That scap was split lengthwise and reformed like a stegosaurus plate. From left to right and top to bottom I trip out when I see how varying degrees of specificity applied to bigger movement lends itself to laying down tissue over tracks of eustress.

Morning Glory

Did you happen to roll out of the rack and snatch for 7,474 lbs. before your boots hit the deck?

A US Marine who trains with me ten sessions a month did.  I had not communicated to him that i had planned to test intensity and volume [as per SOP] and cross my fingers for low relative intensity and many reps.  What unfolded was ideal.  After his self administered morning glory of said snatches, he tested better with range of motion for intensity on both barbell military press and dead lift.  After the 5th set of presses [he pressed first] i tested a set of lighter weights for some fast, double digit sets that his systems were truly green-lighting.  We made good time with about 4 more sets of higher reps and faster reps.  Check it out.

- Press volume 5,209 [2,325 kg]
-Dead lift volume 7,226 [3,225 kg]
-Total volume between two sessions in 4 hours 19,909

Our man built this:

And is familiar with this.  I think we agreed once that there should be a rig like this outside of every joint in the USA that serves food.  Similar to the chow halls at every USMC camp.

      Doctor Bravo checks in with a breakfast of dead lifts, totaling 10,219 lbs. volume for a PR and a kb press volume/density PR instead of a fruit cup.  If Ali G were here, a booyakasha would have been offered aloud.   Doc B and i tested a 75% relative intensity set and then backed off to 53%, and clocked a bunch of sets of a bunch of reps.  Her grip strength was not a factor today.  Dead lift data:
Volume 10,219 Personal Record
Intensity 51-53% range for 7 of 8 sets
Density 16.33%                               

Press data from Monday 20100927 [one arm kb press and barbell]
Volume 1,350 lbs.
Intensity 50-90% range for all sets. PR one arm kettlebell strict press, 16kg kettlebell x 4 right and then 4 left.  Small chick, awesome moves.
Density 23.20% [10:00]

Just five days later, another pressing session, this time with double/see-saw/one arm presses Saturday 20101002
Volume 1,858
Intensity 50-75% range for two KB and 79% for one arm kb press
Density 32.05% [6:30] PR volume/density, note the contrast between the one arm session and two arm session. 

Thank you, devoted and capable clients of mine.  It's another crisp morning.  Time to burn some donuts.

Addendum: Message from aforementioned Marine officer.

"W2 - Stepped into the shed this morning after a shitty night of unrest. Plans got turned upside down on Sat night and still have a shit ton of things on my list of to do's.
-Push press was on the menu and finished with HKR.
-Total time was 15:08
-Total weight 9984lbs
Couldn't find any record of moving that weight in that time in my notebook and wanted to let you know. Thanks for the motivation."

 No record of any previous volume/density totals.  Foranyone's record i believe that is a personal best.  OOH daggone RAH.