Kira TTT Training

Sleep: got 7:10 hours of sleep, recovery is only 60% tho Mood: tired but okay! Day 2 of my period so cramps are pretty bad 🥲 Stress: feeling sore in the shoulder today so I’m a little disheartened and nervous about upcoming open workouts 😔 A. Hang Power Clean + Hang Squat Clean; 1 complex on the 60 seconds for 8 sets  Ended at 125 with an RPE of 7/10 B. Back Squat; 10 reps x 3 sets; rest 90 seconds bw sets (light to moderate load)  Ended at 125 as well. Felt good!  EMOM 12 min: 1- 7-14 CTB  2- 10-14 box jump overs 20" 3- 8-12 Thrusters @ 65# 4- 14 cal row Subbed 4 strict pull ups due to shoulder pain. Did 10 box jumps and 8 thrusters and died hahah  EMOM 12 min: 1- 15-20' HSW (30 sec cap - just get as far as you can)  2- 10 DB box step overs (2 DB @ 35)  3- 6-8 kipping hspu 4- 14 cal row Still Struggling with the step Overs at 35 so I did 25s today. These were tough! The 14 cal row was hard. Definitely breathing heavy haha  Hsw were good!

 Sleep: less than 7 hours (6:40) but recovery is 83% Mood: feeling good! Excited to get back to full training yay pull ups and snatches! Stress: just had a new student start under me today at work so that’ll be an adjustment but he does CrossFit so we get along great 😂 A. Hang Snatch + Low Hang Snatch + OHS; 6 complexes; rest 1 min b/t sets Worked up to 85 and felt a little strain on the shoulder at 85 so went back down to 75. Attached a video of form since it’s been a minute 🥲. Let me know what I can improve upon! I feel like I’m not pulling the bar in well and rushing into triple extension and therefore missing triple extension. https://youtube.com/shorts/IcWiHeS0A_w B. Close Grip OHS @ 3311: 5 reps x 3-5 sets; rest as needed - strong positions, not a 5RM - keep it moderate The close grip made these TOUGH. I only did 55# I was messing around with positioning on the first couple reps each time. I find myself very toe weight heavy so I had to actively think about sitting back ...

Sleep: got 7.25 hours recovery is 51% due to getting up at 4:20am yesterday 😅 Mood: tired but definitely better than yesterday! Stress: minimal. Excited to try this workout! Open Workout 21.1  Went super well I was really pleased!! Cool-down  10-15 Bike @ easy recovery pace w/ nose-breathing only *get some PWO nutrition / hydration in here  10min Light Foam Rolling on major muscle-groups used in workout (relax the tissue & flush, keep it light) + Progressive Muscular Relaxation - 30min (go through this ENTIRE program as soon as you can) * http://media.dartmouth.edu/~healthed/p_muscle_relax.mp3

Sleep: got just under 7. Recovery is 61% today Mood: a little tired  Stress: moderate, started a new relationship recently & have to come in for work at 4:40am tomorrow for a tv interview 😅 McGill's Big-3 - 2 stimulative sets each exercise (2 sets of 10-30 seconds each)  -McGill Curl-up -Side-plank -Bird-dog A. Power Clean x2 + Front Squat @ 31x1 tempo; 1 complex on the 90 seconds for 6 sets  Did 125 & felt heavy but good! B1. Front Squat @21x1; 4 reps x 5 sets; rest 90sec (heavier % than last week) B2. Clean Grip DL @31x1; 4 reps x5 sets; rest 90sec (heavier % than last week) Did 125 for front squats & 165 for deadlifts and felt good but heavy. 2-3 sets based on feel and motivation - should challenge yourself but walk away feeling refreshed:  7 Cal Row @ 75% effort  6 BFB  7 Cal AB @ 80% effort  6 BFB  7 Cal AB @ 85% effort  6 BFB  7 Cal AB @ 90% effort  6 BFB  rest 90 seconds  7 Cal Row @ 75% effort  7 ...

Sleep: got 7 hours & recovery is 84% today woo hoo Mood: good Stress: minimal, but excited / nervous for the open  A. Sled Push; 60sec x 6 sets; rest 90sec  Did these on an incline concrete cause the asphalt was just catching it over and over  so I walked down the incline backwards and sprinted up 🥵  put a 45# plate on the sled. B. BB Front Rack RLE Split Squat @31x1; 12 reps x 3 sets; rest 60sec b/t legs This tempo work is 🥵, just did the barbell  C. KB 2-arm Single-leg RDL @3030; 12 reps x 3/ leg; rest 60sec b/t legs Used 18s in each hand  D. DB 2-arm Seated Z-Press @31x3; 12 reps x 3 sets; rest 90sec Did 10#s and it was tough by the end of each set with tempo! E. DB 1-arm Bench Supported Row @31x1; 12 reps x 3/ arm; rest 60sec b/t arms Used 15#s and felt like a good medium challenge (not crazy hard but allowed me to focus on form) 15min AMRAP:  10 Cal Bike  10 DB Power Clean (you choose load)  10 Cal Row  10 DB Front Squats...

Sleep: Mood: feeling good it’s the weekend  Stress: mild to moderate - have to run a mobility workshop after the workout today! A1. DB Alt Top to Top Shoulder Press w Hold; 8 reps/arm x 10 sec hold OH on last rep x 3 sets; rest 90 seconds  A2. Ring Thing Pull-up w Weight Vest; 8-12 reps @ 2111 tempo x 3 sets; rest 90-120 seconds  Used 10# for A1 & used an 8# vest for the pull ups. Those were tough! Did 10 reps each round B1. DB Close Grip Bench Press; 6-8 reps x 3 sets; rest 30 seconds  B2. Ring Push-ups; 8-10 reps x 3 sets; rest 30 seconds  B3. On Floor Push-ups; 12-15 reps x 3 sets; rest to recovery bw sets  Started with 15# bench because I know push ups are not my strong suit! Then Did 20# and 25# for bench. Got 8 ring push ups each round and did 12 push ups the first round but 10 unbroken full push ups is TOUGH for me so this circuit was 🥵🥵. Did 10 reps of push ups the second round and had to break up into 6 and 4. Sold my soul a tiny bit and did ...