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.