Kira TTT Training

  Sleep: 7 hours, recovery is 45% still feel like a lingering cold or something. I did the TTT throwdown with Shannon on Sunday and straight up died and felt like I couldn’t breathe. Took 2 covid tests Sunday night - both negative! Just feeling like I can’t get enough sleep to actually feel rested this week.  Mood: sleepy and not feeling 100% Stress: mild, nothing crazy! A. Hang Squat Snatch; 2 reps on the min for 8 minutes (keep load light enough where you can focus on technique - work on sweeping bar into hip and getting your elbows high and back on the final pull)  Could feel when I did a good rep - solid feet contact and the bar “flew”. Could also feel when it was a bad rep. I included a video just for fun!  Did 65 https://youtu.be/Ce16K3qQYEM B. Squat Clean - Blocks (at knee): 1.1.1 x 4 sets; rest 20 sec b/t reps; rest 2 min b/t sets Did 105 & felt good about form! C. Clean Pulls: 3 reps x 3 sets; rest 90 seconds  155 did touch and go, felt heavy but go...

 Sleep: got 7:38, still recovering from not getting enough yesterday so recovery is 57% Mood: tired (it’s my own fault haha) Stress: mild - had to get my car fixed yesterday and taking it to another shop this morning to get a second opinion about extra work. So mildly stressed about my ride and getting to the gym later. Update: got the car fixed and back before the gym! (515 bucks later 😅) A. Split Jerk; 1.1 on the 90 seconds for 5 sets  Wasn’t sure what the interset test should be so I just did 1 then took a breathe and did another. Did 125 for all 5! B. Shoulder Press; 8 reps @ 65%, 8 reps @ 70%, 6 reps @ 80%, 6 reps @ 85; rest 2-3min bw sets  8 @ 65 - felt fine 8 @ 70 - did the math wrong on the first set so I adjusted to add more for this one 😬 6 @  75 - felt good! Tough but doable  6 @ 80 - 5th and 6th rep took a whillleee  feel like my L shoulder was weaker on this one. C1. Chest Supported KB Row; 7-9 reps x 5 sets; rest 30-60 seconds  C2. Dips...

 Sleep: 6:13. Mad at myself about this one cause I’m not feeling 100% and definitely needed the sleep but I started watching a new show last night and then couldn’t fall asleep. Mood: tired, bummed at myself about lack of sleep. On the tail end of my period so probably also why I’m feeling not so hot! Stress: moderate, I feel slightly under the weather and I’m praying it’s not covid but I’m gonna try and take a test today just to make sure. A. Slow Snatch DL -> Slow Snatch Pull -> Pause Snatch DL -> Pause Snatch Pull -> Slow Snatch Panda Pull -> Pause Snatch Panda Pull; 1 full complex x 6 sets; rest as needed (all the exact same as two weeks ago - continue to work on perfect back angle and sweeping the bar into your hips at extension)  Added a video for assurance I’m doing these semi correct haha. I feel better about them. I know I need to work on the balance of staying over the bar and scooping. I tend to get too leg straight too quick and then lose the vertica...

 Sleep: not enough 😬 got 5:45. Had an early appointment at  a tire shop and celebrated Christmas by staying up too late using a new Christmas gift for the Nintendo switch 🤪 Mood: just tired but excited for today!  Stress: my Jeep has the “death wobble” so just trying to get that fixed but otherwise not stressed!  A. Box Pike Lateral Walk; 4 steps right, 4 steps left, 4 HSPUs x 3 sets;  https://www.instagram.com/p/BZQy9ZjB5Sz/?taken-by=cfgymnastics These were fun I really liked them! B. Banded S Muscle Up; 5 reps x 3 sets; rest as needed -  https://www.instagram.com/p/BbcJxlchx_7/?taken-by=cfgymnastics Also loved these they felt really helpful.  C. Box Pike Shoulder Complex - 3 sets, prescribed as written on post -  https://www.instagram.com/p/BcFcgZBBCeT/?taken-by=cfgymnastics   Made the mistake of telling Shannon I felt like I needed to do more volume of A and B and then did C and was like hahah nope that’s plenty ☠️ Good shoulder burner h...

 Sleep: got a SOLID 8 hours woo hoo! 87% recovery  Mood: feeling good - excited for Christmas! Stress: minimal, last day of work before a long weekend 😊 Got roped into the class workout today in exchange for using a tripod (gonna have to buy my own -  woof haha) 16 min EMOM of 10 push ups and 60 heavy rope double unders. A. Hang Squat Snatch; 3 on the min for 6 minutes @ 60-70% of 1RM  Felt inconsistent on these. When I kept my abs and shoulders engaged I felt better but in the video when I keep my shoulders stacked overhead to me it feels like the bar is so far forward. SOS are these right?  B. Squat Clean - Blocks (mid thigh): 1.1.1 x 3 sets; rest 20 sec b/t reps; rest 2 min b/t sets - work to a max in the cluster building each set So first 2 sets went great and then I tried to do 155 and there’s a loonnnggg gap in the middle of the video where I missed a bunch so I finally dropped down to 140 and hit it and felt really good about it!  C. Clean Pulls: 1 ...

 Sleep: got almost 7 hours right on the cusp! Feeling much better after a regular nights sleep though.  Mood: excited for Christmas! Stress: minimal. Switched today and Tuesday cause I forgot I have an appt tomorrow night. My patients brought me a TON of cookies right before this workout 🤢🤮 A. Push Jerk x2 + Split Jerk x1; 4 complexes; rest 2min  1: 105 2: 125 3: 135 4: 145 - this was really hard but I stayed tight and pushed and tried to explode quickly and shockingly it worked! Couldn’t find a tripod to film though. B. Shoulder Press; 10 reps @ 60%, 8 reps @ 65%, 6 reps @ 70%, 6 reps @ 75%, 6 reps @ 80%; rest 2-3min bw sets SPICY. My shoulders are toast haha  10 at 65 8 at 70 but failed the last rep  6 at 70 - dead  5 at 75 - made 5 and failed 6th 5 at 75 - made 5 failed the 6th OOF this was hard  the 5th rep took me about 4 seconds haha  I made the mistake of doing these out of order cause I started at work so I did C-D before the jerks and t...

 Sleep - catching up from the weekend - got about 7 hours  Mood - tired but happy! Stress - forgot about an appointment this week so mild stress just shuffling around my schedule. Wasn’t able to do Fridays workout on Friday so doing it tonight!  *Movement Work:  Rotator Cuff Routine:  https://www.youtube.com/watch?v=WBlajopVZ0U + 3 Sets of 10-15 reps ( https://www.youtube.com/watch?v=fsaFOs-7WbU&t=2s )  A1. Quadruped T-Spine Rotation  A2. Quadruped T-Spine Floor Slide  A3. Quadruped Lower Quarter Floor Side  B1. Supine Iron Cross  B2. Bretzel with T-Spine Rotation  B3. DB T-Spine Rotation and Hold from Quadruped  + Conditioning Piece:  15min AMRAP:  7 Push-ups  14 Air Squats  28 Double Unders Feeling 100 years old with creaky knees and elbows haha, but felt good to move after sitting in an airport / on a plane for 6 hours today! Got 11 rounds went steady to just get some movement. 

 Sleep: got 6:50 sleep and my recovery is 92% ready for annything today! Mood: so tired, just want to sleep time change is tough but I’m gonna do it! Stress: minimal - on vacation 🙌🏼 A1. Landmine Cossack Squats; 8 ea way x 2 sets -  https://www.youtube.com/watch?v=Y3qtKVreKPc A2. Landmine 90-90 Pulses; 8 ea side x 2 sets - https://www.youtube.com/watch?v=sLOQcLAUau8 A3. Landmine Hip sways; 8 ea way (stay low instead of standing like cossack squat) x 2 sets- https://www.youtube.com/watch?v=fOHxg2j9Cu8 A4. Landmine Kneeling Adductor Pulses; 8 slow and controlled reps x 2 sets -  https://www.youtube.com/watch?v=fAooNN7raS0 These were fun!  Conditioning Piece:  For time:   300ft walking lunges  50 bar facing burpees 40 Pull-Ups  20 C/J - 75# 20 CTB Pullups 10 Sn - 75# 24:37. Was able to just steadily do the burpees, broke up the pull ups into sets of 10, did 4s and then 2s on the clean and jerk, did sets of 5 for chest to bar and then quick sin...

 Sleep: got 7:20, good quality but recovery is only 64% Mood: feeling good this morning just a little bummed my elbow is sore upon waking about 1-2/10. Stress: Feeling like I have a lot to do today because I still need to pack and work is going to be busy. A. Squat Snatch; 1.1.1 x 4 sets; rest 15 sec; rest 2min @ 70% 1Rm  These were fairly tough. Did them at 85#. Still feel my form is off. I tried to focus on scooping on the second pull and I just feel really slow now. Bummed / frustrated. Next time I have these can I send you videos live for immediate feedback? B. 3 Position Pause Clean Pulls - 3 sec pause @ mid thigh + knee + 2" Off Floor: 1 complex every 90 sec x 6-8 sets - around 65-80% 1RM Clean This caused me to spend an hour after with my coach Ross to work on form and I feel better after the hour of work and only shed 4 silent tears of frustration at the beginning! My difficulty is putting together the first and second pulls  I can do a hang squat clean and hit tr...

 Sleep - almost got 7 hours, was in bed for 7:40 but just woke up a couple times during the night. I did a meditation and everything! Recovery was good though - 76%.  Mood - feeling good today! A weee bit tired but mostly excited for these next couple days and then vacation 🙌🏼 Stress - minimal. Life and work are good. A. Shoulder Press; 10 reps @ 60%, 8 reps @ 70%, 6 reps @ 75%, 4 reps @ 80%; rest 2-3min bw sets (use tough single you hit last week for percentages)  10 @ 55, felt good 8 @ 65 - on rep 6 got a little sticky and felt a little lean but was able to get through. No pain in the elbow but it just feels like it’s got too much air in it if that makes any sense at all haha  6 @ 70 - tough but doable  4 @ 75 - hard  B1. Chest Supported KB Row; 8-12 reps x 3 sets; rest 30-60 seconds  20# nice and toasty by the end of the last set  probably could have gone heavier but was worried about the elbow with dips B2.. Dips (using matador style dip); 8...

Sleep - got 7:41 hours great quality but recovery has been in the yellow (around 50%) since Tuesday. Today I know my recovery is lower because I had a beer with friends last night. Mood - feeling good! My ankles are sore and muscles I forgot I had are sore from snowboarding haha  Stress - feeling a normal amount? Nothing unusual.  A. Slow Snatch DL -> Slow Snatch Pull -> Pause Snatch DL -> Pause Snatch Pull -> Slow Snatch Panda Pull -> Pause Snatch Panda Pull; 1 full complex x 6 sets; rest as needed (take your time on this and ensure that each pull is perfect)  These were fatiguing by the end! That time under tension is no joke. I feel like I’m really over thinking form or focusing on the wrong things. B. Hang Squat Snatch x1 + Low Hang Squat Snatch x1 + Squat Snatch x1; 1 complex on the 90 seconds for 6 sets (light to moderate load working on perfect bar path - film 2-3 sets for me) Feeling discouraged after this. Kershel was here to help me work on the se...

 Got 7 hours of sleep - great quality 1.5 deep; almost 3 hours of REM. Although recovery is still only at 52%. Feeling a little sluggish today but much better mood wise than yesterday!  Stress spiked a little last night cause I got a bill from my PCP saying I hadn’t paid and was being sent to collections 😅. It was a mistake with my HSA so I got it sorted out but still stressful! - update: around 2pm found out one of my friends has been missing since last night and has a history of suicide attempts so stress spiked right before training which may have affected my focus. (We found him around 5pm so all is well!) A. 3-pause Halting Snatch Deadlift (pause at mid shin, knee, and power position): 1 moderate complex; rest as needed (film from side)  - these felt okay! B. Power snatch x1/Squat snatch x1/hang squat snatch x1/Snatch balance x1/OHS x1 - film 1 light complex from the side emphasizing perfect form It was difficult to perform this as a complex cause my brain could not...

 Woke up feeling tired. I read before bed but then got really into the book and accidentally stayed up too late - got jusstt under 7 hours of sleep so not my best. But got good quality 1.5 hours of deep sleep and 2 of REM. Mood is meh. Nothing super special about today 🤷🏻‍♀️ Been tracking my nutrition and realize I have trouble with eating too many fats (I’ve known this but don’t actively think about it). My patient also Brought me McDonald’s chicken nuggets and I hate McDonald’s but I’m a sucker for chicken nuggets so I ate some 🤮 Stress level is minimal. Have an evaluation at work but I’m looking forward to it 🙂. Coworker dry needled my triceps today and added some electrical stimulation and it helped a little. Still limited in full range supination of my right forearm and after dicusssing more with her we think it’s my body protecting me from going into crazy end ranges to prevent injury as I think I subconsciously use my right side more for fear of my L shoulder popping out...

 Woke up feeling like I didn’t sleep at all. Got 8:15 according to whoop with a 72% recovery so my subjective does not match my objective recovery haha.  Realized at 6:10pm that today is Monday and not Tuesday but I’m already at the gym so I’m doing it Monday!  A. Sorensen Hold: AMSAP —> 70” felt more like back was gonna cramp / mild soreness no pain. B. Standing single leg good morning with knees touching C. Seiza sit  - hope it’s okay my knees are apart! I was able to keep heels together the whole time  felt like I was getting a lot of rotation of my tibias at the very end range   D. Barefoot caveman squat - rounded my back a lot I think this was part of the movement? E. Cossack Squat F. Active straight leg raise G. Hawaiian Squat  - this was a fun new challenge 😂  felt like my control of the single leg stance was more limiting than a stretch limitation  H. Elevated Step Down  -scarier on my right knee as I have some anterior knee ...

 Sleep: got 6.5 hours (I know I tried to get 7 but my body refused to sleep in 😂)  woke up feeling tired and mild headache  I was invited to sushi last minute last night and had a glass of sake which did not help me this morning! A. Assisted german hang   notes: Start with your feet on a box and slowly take yourself into your end range. If you are able to get your hips all the way open progress into a full german hang - these were tough mostly because I wasn’t 1000% confident I was doing it correctly. I’ve done one skin the cat once but couldn’t pull myself back the opposite direction 😂.  B. Prone pass throughs with PVC  notes:  - I messed up the eagle grip the first time but otherwise these felt fine! C. Face down PVC lifts from prone position  - felt like I couldn’t lift up very high  D. Planche lean - 10 seconds E. Push ups  - never done reverse grip push ups in my whole life so this was new! Push-ups are a tough movement for me whe...