Wednesday, April 30, 2014

24 kg snatches and overhead mobility breakthrough.

The thing that has driven me the most crazy about my loss of overhead ROM over the last two years is not knowing where it came from. There was no precipitating incident( that I knew of) that would result in my steady decline of overhead mobility.
Especially with all the my self myofascial release work, stretching, mobility and intent I was doing.

But I think I've figured it out. There WAS a precipitating incident I just didn't recognize it . Three years ago, almost to this day, I had a basal cell carcinoma taken out of my chest, basically directly over the sternum. Right smack dab in the middle of the front arm line ( according to Tom Myers Anatomy Trains).

It brought a thick keloid scar that has bugged me ever since and one THAT I NEVER WORKED ON AT ALL. No one told me to massage it or work any adhesions out and I didn't.
It wasn't until the other day when I was working on my TKR scar( as directed) that I thought about working on the chest one and MAN did it burn and sting! The exact indicator of laminated down scar tissue.
As i started working on it it dawned on me that this could be the incident that created the downward spiral of overhead tightness I've been experiencing.

And as I worked it for the last few days my shoulders have indeed responded very well. First off the  morning pain is all but gone AND my basic no weight overhead flexion became much improved virtually overnight!

and this is just a few days of scar work. crazy.
here's a good video on the technique and idea

today's snatch work was the kicker my overhead position was better than it has been in ages! and felt that way as well. certainly not perfect but definitely better and it was so much easier!

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5 x 12 sets
120 reps
6360 lbs

not using the easy breathing really made it tougher on cardio as did the 90 degree heat. But no worries the power generated was worth it.
Think I going to use the 24 kg every week and just cycle the reps from sets of 5  to 6's then 7's and recycle. my form changes with the lighter bells and higher reps and I need to tailor this to the 24 . at least for now.

goblet squat
20 kg x 5 x 2
24 kg x 5 x2

BW lunges
 3 sets of 10, 12, 12

Shoulder sled pulls
90 lbs x 250 ft x 3 laps

MUCH harder and we were beat from the heat but it was  such a great feeling to finally understand where this restriction was coming from and what to do to defeat it. About freakin' time :)

never ever ever quit.


Kettlebell Courage Corner Seattle WA said...

Mark this is a great post, fantastic. It is fascinating that often the source of an issue on the body is not where you think it is. It is a good metaphor for issues in life in general - keep searching, don't lose hope, eventually you will find clarity. I love it.

Mark Reifkind said...

thanks Chris it's amazing to me as well that after all this time I can still figure out ways to keep this thing going, and find keys to things I thought might be locked forever.
it's a great feeling. The hardest part of any of this is not knowing. I don't care how long something takes as long as I know I'm headed in the right direction.
A nice metaphor for life was well
the only way you will fail is if you quit trying, and I don't quit.