Kira TTT Training

 Sleep: got 7 hours. Recovery is at 11% thanks to the two drinks I had last night 😅☠️ Mood: tired (I need to sleep more - New Years resolution one!!) Stress: none, excited to work on BMUs today! A. Squat snatch; waveload Wave 1: 3 singles, start at 75-80% of 1RM, add 5lbs/side each make, rest 60 sec bt lifts Hit 95, 105, and 115 Wave 2: 3 singles, start at 77-82% of 1RM, add 5lbs/side each make, rest 60 sec bt lifts  Hit 100, hit 110, missed 120 barely 😅 Wave 3: 3 singles, start at 79-84% of 1RM, add 5lbs/side each make, rest 60 sec bt lifts  rest 2-3 min between all waves Hit 105, missed 115 three times and then hit it but had to chase the bar forwards 😬 also hit my tailbone in the process 😂 B. Sumo Stance Deadlift @ 4020 tempo; 4-6 reps x 4 sets; rest 2min bw sets  These were touggghhh but good. I did 125 for 5 reps each. I definitely need to work on my low back strength / connection cause I have like L2-S1 that stays complete straight / in extension throughout...

  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...