Kira TTT Training

 Sleep: got 8:40! I hadn’t gotten enough sleep all week so I made it a point to get as much sleep as possible last night and recovery has definitely improved. Mood: arm is still numb and it hasn’t gotten better so that’s pretty disappointing. Now I’m worried about the competition on the 13th. Also I got round one of the covid vaccine Friday afternoon so my right arm hurts pretty intensely today 😅 Stress: moderate just because of my arm. I journaled last night for the first time ever though and it seemed to help! A. Snatch Pull; 3,3,3,3; rest 2min bw sets (no arm action - just stand aggressively sweeping bar into hip)  Only went up to 85# but practiced the more upright starting position and driving with my legs and I feel like it helped a TON and I feel a lot more confident about these attached the first empty bar and last set with 85. B. Safety Bar Squat; 8,6,3,3; rest 2min bw sets (73,83,88,92%) These were tough, my legs are toast after snowboarding and we don’t have a ...

Sleep: got just under 7 hours, recovery is 58% so on the up and up haha Mood: a bit sluggish and it’s been super dreary winter weather here! Stress: moderate because of new found shoulder numbness 😬 2:00  AB @ 175 watts  Rest 30 seconds  2:00  AB @200 watts Rest 30 seconds 2:00  AB @225 watts Rest 30 seconds 2:00  AB @250 watts Rest 30 seconds 2:00  AB @275 watts  ..... continuing until you hit an 85% effort set 15 Minute AB - 3-4 steps back from the intensity you ended on during the above piece   Did 1 min at 275 and my quads were wrecked haha I think trying to do the AB yesterday with no arms was a rough start.  Tried to hold 175-200 for the 15 mins. Got 106 cals 🥵 Added 10 min assault runner at the end with 1 min walk 1 min jog for good measure haha Shoulder still feels like a dead arm. Hoping rest and some PT will help

Sleep: 7:22 hours  recovery is 45%  Mood: sleepy, feeling a tad under the weather  Stress: minimal! A. Push Jerk; 6,6,6; rest 2min  Did 105 for all 3 sets - was able to cycle but it was like 90% effort to keep the cycle. B. Shoulder Press; 5 reps @ 70%, 5 reps @ 80%, 3 reps @ 85%, 2 reps @ 90, 1 rep @ 100%; rest 2-3min bw sets  Hit them all. Numbers were same as percentages cause my 1RM is 100 :) C. Weighted Strict Ring Dip; build to a max triple  Couldn’t add weight but finally did 3 strict without help and tried to get all the way down. Last rep felt like maximal effort to me! Attached a video. https://youtu.be/d_9ZdySa-Cc D. Supinated Strict CTB (weight if possible); 8-12 x 4 sets; rest 2min  Did 8 reps with a purple band. Definitely cannot add weight 😅. Had to fight hard each round for the last 2-3 reps. E. Front Lever Tuck Hold; accumulate 60 seconds  This was tough! Took me multiple sets of 6-8 seconds. Hurt my L delt by the end although I’...

 Sleep: got 6 hours, not my best work. Recovery is 70% Mood: tired  Stress: minimal! A. Squat Snatch; 3 sets of 3 @ 70%, 3 sets of 2 @ 75-80%, 3 singles above 80%; rest as needed bw sets  Worked with Shannon on starting position and changed it to a little more vertical cause I was stripper booty-ing a little today. I hit 125 but it wasn’t perfect. I attached a video of 115 with the more vertical position and I definitely need to work more on it but I feel like at least the starting position is better. I hit my hips for sure on that rep haha https://youtu.be/mzNBwbq_iVU B. Back Squat; 8,6,6,4 rest 2min bw sets (70,80,85,90%)  Hit 8 at 145. Tough but doable! 6 at 175 and then 185. Felt extra heavy today  4 at 195. Last two reps were ugly and I had to pull my hips back under  C. DB Box Step Up; 10 reps x 3 sets; rest 2min bw sets (as heavy as you can go)  These were hard 😅. Did the first set at 25 and then did 30 which was doable as long as I kept my cor...

 Sleep: got 7 hours! Recovery at 45% didn’t have time for yesterday’s workout my hair appt took 5 hours 😅 Mood: a little sleepy but good! Stress: hosting a squat mobility workshop at a another CrossFit gym before today’s workout so a little stressed about that  A. Box Pike Lateral Walk; 4 steps right, 4 steps left, 8 HSPUs x 5 sets;  https://www.instagram.com/p/BZQy9ZjB5Sz/?taken-by=cfgymnastics These felt good! B. Muscle Up Negative; 14 slow and controlled reps  So hard - but I GOT BAR MUSCLE UPS!! (After trying the rings after the negatives and then trying bar haha) C. Box Pike Shoulder Complex - 6 sets, prescribed as written on post -  https://www.instagram.com/p/BcFcgZBBCeT/?taken-by=cfgymnastics   These were tough after like 30 mins of attempting BMUs 3 Sets:  C2 Bike 27 Calories @ incremental Efforts 9 @ 10 min pace 9 @ 90 sec pace 9 @ max effort directly into:  45 Double Unders  10 TTB  Rest 3 min Row 27 Cals @ incremental effort...

 Sleep: 7:14. For some reason the past two days my sleep time has been up but the quality is way down. Barely any deep or REM sleep. But recovery is still 78 today. Mood: sluggish but that’s normal for me during my period  Stress: minimal! Just in pain 😅 A. Power Snatch; 1 on the min for 8-10 minutes @ 70+%  Did 10 mins, built up to 105. Felt like I had a hard time trying to graze and not make contact with the bar today. **update. Did the math wrong and was at 115. B. Power Clean; 1 on the min for 8-10 minutes @ 70+%  Also did the math wrong and ended up at 135. Whoops! Did 10 mins  C. Front Squat; 3 reps on the min for 8 minutes @ 70%  Did 125 and felt pretty easy! EMOM for 12min Min-1 - 8 Thrusters @ 65#  Min-2 - 8 Power Snatch @ 65#  Min-3 - 10 Row Cals @ hard effort  These felt good. Was able to do everything unbroken.  I was able to pull around 1300 cals per hour (between 1250-1450) and did the cals in about 27 seconds each time. E...

 Sleep: got 8:40!! But today is day one of my period so  Mood: tired and soreeee from yesterday Stress: minimal!  A. Shoulder Press; 6 reps @ 70%, 6 reps @ 80%, 3 reps @ 90%, 2 reps @ 95; rest 2-3min bw sets  Hit 70, 80, 90, and 95. 95 felt hard like I couldn’t have done 3. Had to really fight for rep 2!  *I know the strict gymnastics is tough and takes a long time - last week on these, keep pushing!  B1. Strict Ring Dips + Support Hold; 6-12 reps + 7 sec support hold x5, rest 1min  B2. Strict Chest to Bar Pull-ups; 6-8 reps + 7 sec bent arm hold x5; rest 2min   Used a red band for the strict ring dips (only put my legs through one side of the band). Did 7 reps every round and did 4 without the band on the last set and it was TOUGH haha  Still having a hard time actually getting chest to bar on these so I’m doing negatives instead to actually get my chest to the bar! Did 6 reps SUPER HARD haha. Is there a better way to do it then negativ...

Sleep: got 7:20 quality sleep hours! But recovery is 43% Mood: enjoyed a long weekend! Feeling a bit sluggish today. Stress: minimal  Snatch Warm-up:  https://www.youtube.com/watch?v=HNAkYk2CCqY&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=4 + A. Snatch Pull x2 + Snatch Pull-under x2; 3-4 complexes as warm-up  Felt food!  B. Squat Snatch; 1.1 x 8 sets; rest 15 sec; rest 2-3min bw sets  These felt good but hard  did 105. Felt like I was having to work really hard to keep hitting triple extension by the end. Video is 95 before the workout. https://youtu.be/kSkS1rnIsUo C. Back Squat; 10,8,6,4; rest 2min bw sets (70,75,80,85%)  10- 155 8 - 175 6- 185 4- 200. Very hard! On the 4min for 4 sets:  10 Deadlifts @ 155 8 K HSPUs  8 Power Cleans @ 75#  8 Pull-ups  Finished every round in 2 mins. Everything was fairly easy and was able to go unbroken except trying to string together butterfly pull ups. I never dropped from the bar but I...

 Sleep: got 7 hours, 85% recovery  Mood: feeling good!  Stress: minimal A. Box Pike Lateral Walk; 6 steps right, 6 steps left, 6 HSPUs x 4 sets;  https://www.instagram.com/p/BZQy9ZjB5Sz/?taken-by=cfgymnastics These felt good! B. Muscle Up Negative; 12 slow and controlled reps  Did these on rings  WHEW these were hard. Tried to take about 5 seconds on the descent. The turn over was the hardest part to control and keep slow. After 6 reps I had a REALLY hard time controlling it so I just had to wait longer between reps C. Box Pike Shoulder Complex - 5 sets, prescribed as written on post -  https://www.instagram.com/p/BcFcgZBBCeT/?taken-by=cfgymnastics   These were tough but good! D. Ring Support Practice: 5 sets, as precribed on post -  https://www.instagram.com/p/Bc5WIKnFTNW/?taken-by=cfgymnastics Also tough but good! 3 Sets:  C2 Bike 27 Calories @ incremental Efforts 9 @ 10 min pace 9 @ 90 sec pace 9 @ max effort directly into:  7-5-...

 Sleep: could not sleep to save my life last night. Got 5:37. Was laying around awake in the middle of the night for no reason 😬. Recovery was 63% Mood: busy day today but all good stuff and a relaxing weekend ahead! Stress: moderate. Silly stuff but Ex boyfriend drama so moderately stressed but tried to leave that behind when I got in the gym today!  A. Squat snatch; waveload Wave 1: 3 singles, start at 77-82% of 1RM, add 5lbs/side each make, rest 60 sec bt lifts Wave 2: 3 singles, start at 79-85% of 1RM, add 5lbs/side each make, rest 60 sec bt lifts  Wave 3: 3 singles, start at 81-88% of 1RM, add 5lbs/side each make, rest 60 sec bt lifts  rest 2-3 min between all waves Hit everything except 125 at the end 😬 missed it the first time and hit it the second time. I can see myself being impatient on the first pull and stripper booty-ing and not staying engaged or hitting triple extension on my miss. I added a video. https://youtu.be/4s83AyLjF_c B. Sumo Stance Deadlift...

 Sleep: 7:18 and recovery is at 88% woo hooooo Mood: a little groggy but feeling better than yesterday! Stress: minimal, busy day ahead at work today. A. Squat Snatch (from floor) 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)  These felt good! I included my last attempt. Trying to pull my elbows high was a new sensation but definitely something I need to work on. And dropping under faster. I did it at 75# https://youtu.be/ghfLz0-85QM B. Squat Clean (floor): 1.1.1 x 5 sets; rest 20 sec b/t reps; rest 2 min b/t sets These felt good. Did 135. Had my best for on the last set, hit triple extension and felt easier. On the last set I was fatigued so I really focused hard on keeping my abs tight and that helped a lot! (Almost like I should have been focusing on that the whole time even more than I was! 🙃) C. Front Squat; 6,4,2; rest  2:30  bw s...

 Sleep: got 7 hours! Recovery still not great - about 34%  not sure why  Mood: reading a really good book series right now so that’s been pulling my attention haha  Stress: minimal  Full Body Warm-up:  https://www.youtube.com/watch?v=2MeFs5dMURA&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=1 3 Loved this warm up!  A. Split Jerk; build to a tough single for the day  Hit 165! Haven’t hit this in a while  B. Shoulder Press; 8 reps @ 65%, 6 reps @ 75%, 4 reps @ 85%, 4 reps @ 90; rest 2-3min bw sets   These felt good! Ended at 85# C1. Strict Ring Dips + Support Hold; 8-15 reps + 7 sec support hold x4, rest 1min  C2. Strict Chest to Bar Pull-ups; 6-8 reps + 7 sec bent arm hold x4; rest 2min   These are still SUPER hard. I used the red band for the ring dips and ended up doing negatives for chest to bar pull ups. I also went out of order and did the conditioning first so these were towards the end and I was pretty t...

 Sleep: JUST under 7 hours. Was at the gym till 9pm and then had to clean when I got home and work was at 8am ahh I’m gonna do better! Mood: a little tired but excited for the comp tomorrow! Stress: mild - financial stuff with the parents and my right side of my low back is really sore to flexion today. I think it was the step ups cause I only stepped up with the left leg cause it was too hard on the right so I always stepped down kind of hard on the right leg so I think it jarred my back a little. I don’t think I’m ready for 35s can we work up to them since we have more time now? A. Snatch Pull x2 + Snatch Pull-under x2 + OHS x2; 6 complexes at light load working perfect positions; rest as needed  Felt good about these. The snatch pull under was tough!  B. Squat Snatch; 1.1.1 x 6 sets; rest 15 sec; rest 2-3min bw sets  Worked up to 95. Felt pretty good! Just tired by the end. C. Back Squat; 5 on the min for 6 minutes @ 65% of 1RM  These felt heavy but do-able! ...

 Sleep: guess who has 2 thumbs and got 8 hours of sleep!!! THIS GIRL! Recovery is 71% Mood: finally not feeling tired and excited to tackle today  Stress: a little chaotic after everything in the US yesterday but trying to focus on today and what I can control. A. Low Hang Squat Snatch (2-4" below the knee); 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)  I felt better about these? Trying to sweep it in and think straight up instead of out with the hips. Only did 55# so I could focus on form.  B. Squat Clean - Blocks (2" below knee): 1.1.1 x 4 sets; rest 20 sec b/t reps; rest 2 min b/t sets These were fun! I feel like I had a hard time thinking vertical and not hitting the bar on my hips. I had some that felt better than others. Worked on hitting triple extension, grazing instead of hitting the bar (to stay vertical), and dropping under q...

 Sleep: 7:30 and 95% recovery woo hooo! Mood: woke up deep in dream sleep so a little groggy but excited about training! Stress: minimal  A. Split Jerk; 8 singles building in load as you go; rest as needed  Hit 155 for the 8th set. Felt hard but like I could do a little more! B. Shoulder Press; 8 reps @ 65%, 8 reps @ 70%, 6 reps @ 80%, 6 reps @ 85; rest 2-3min bw sets (all same percentages as last week)  Hit 60, 65, 75, and 80# idk what kool aid I drank today but these felt goooood! C1. Strict Ring Dips + Support Hold; 8-15 reps + 7 sec support hold x3, rest 1min  C2. Strict Chest to Bar Pull-ups; 6-8 reps + 7 sec bent arm hold x3; rest 2min   Used a black band for the ring dips because I can’t do them unassisted - but I did the support hold unassisted! I couldn’t quite get my chest all the way to the bar for the strict chest to bars. I can get like 1-2 inches away from my chest but even with a purple band (except maybe 4 reps total actually touched th...

 Sleep: got 7 hours! Recovery is 45%. Still think I’m fighting something. Have a super super mild sore throat today.  Mood: so sleepy and considering trying melatonin to try and get to sleep earlier. Stress: mild 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 (same sequence again - we will progress from here but spend one more week dialing in all your positions)   These felt better! B. Hang Squat Snatch (start at top and hang to knee and then pause for 1 second) + Squat Snatch with 1 sec pause at knee; 9 complexes; rest as needed (this week make sure you pause for 1 sec at each position - really focus on perfect back position and a tight barpath)  I included a couple of my attempts in the video! Please advice I feel like some of them are good and some are not so great 😬 what can I do better? I worked up to 85 and did 85 for...

 Sleep: got almost 7 hours but my recovery is finally 80% and I’m alive again!  Mood: excited for today. Got new grips in the mail and excited to get used to them and stop tearing my hands haha  Stress: mild. Just have to meal prep today and that’s stressful for me 😂😅 A. Box Pike Lateral Walk; 5 steps right, 5 steps left, 5 HSPUs x 4 sets;  https://www.instagram.com/p/BZQy9ZjB5Sz/?taken-by=cfgymnastics These were great!  B. Banded S Muscle Up; 5 reps x 4 sets; rest as needed -  https://www.instagram.com/p/BbcJxlchx_7/?taken-by=cfgymnastics These were also great. A Little soreness on the elbow. On the pull and turn  C. Box Pike Shoulder Complex - 4 sets, prescribed as written on post -  https://www.instagram.com/p/BcFcgZBBCeT/?taken-by=cfgymnastics   These were really hard today. On my third set I had to stand up real quick between the 3 HSPUs and the shoulder taps / incline push-ups. Slight increase in elbow soreness. Mostly on the shoulder...