Kira TTT Training

 Sleep: got 9 hours and recovery is still only 40% 😅 Mood: a little tired but the lymph nodes in my throat are swollen and painful so I’m taking all the vitamin C and zinc and eating my veggies today and going to try and get 8-9 hours of sleep every night this week. Stress: minimal but definitely frustrated with the throat! I’m supposed to get my second covid vaccine Friday so I can’t be sick. McGill's Big-3 - 2 stimulative sets each exercise (2 sets of 10-30 seconds each)  -McGill Curl-up -Side-plank -Bird-dog + A. 3 Position Power Clean (High hang, knee, floor); 1 complex on the min for 8 minutes  Worked up to 105. Felt fatigued by the end. Shoulder was fine but I had a hard time maintaining my hand position in the catch compared to my set up but I think I may have just been gripping to close in the set up. B1. Front Squat @21x1; 6 reps x 3 sets; rest 90sec (65-70%) Did the first set at 105 and then did 125 for the last two sets. Felt way heavier than 65-70%. I think m...

 Sleep: got 7 hours but recovery is low today  Mood: tired but happy to be here  Stress: minimal  A1. Half Kneeling Bottoms Up KB Waiters Hold; 15-20 sec/arm x 3 sets; rest 1min bw arms  A2. Ring Row Lock off; 25 sec hold x 3 sets; rest 40 seconds Did 10# with the KB first set had some cramping in the left lat but it got better after the first set. B1. Bent Over DB Reverse Flys; 10 reps x 3 sets; rest 20 sec  B2. Lying External rot to Press; 6reps x 3 sets; rest 2min  https://www.youtube.com/watch?v=Y9J4Vqvwl9A  (VERY light working on scap activation, no shrugging)  Used 10s for the reverse flys and 2.5s for the ER to press  C1. Band Pull aparts; 12-15 reps x 2 sets; rest 30 sec  C2. Elbow on Knee External Rotation w DB; 10-12 reps x 2 sets; rest 30 sec  C3. Pass Through w PVC; 10 reps/each way x 2 sets; rest 30 sec  Did super light for the ER 2.5-5# 5min Easy Warm-up Jog  + 800m run easy  400m run @ 10k  40...

 Sleep: got 7 hours, recovery is 75% Mood: a little tired but overall good! Stress: have to squeeze this workout in at work because I accidentally fell asleep for 3 hours yesterday and the gym was closed after I woke up 😅 Movement Work:  90/90 Flow;  https://www.youtube.com/watch?v=5HQ9jNvPxhk&list=PLVR7OsPPPm0pvCQ3Uj31bdmZAdc6-mtJ6&index=8   + A1. 1 1/4 Goblet Squats; 6-8 reps x 5 sets; rest 15 seconds  A2. Banded March; 1min x 5 sets; rest as needed bw sets -  https://www.youtube.com/watch?v=sHCqY3JHMGA Did 15# for goblet squat & used green and purple bands for the marches with a 14# MB B1. Deadlift; 8-10 reps x 4 sets; rest 15 seconds (light load with neiutral hips and spine)  B2. Quadruped bird dogs; 10 reps x4/side; rest 30 sec (flex the glutes aggressively and make sure your mid line is tight and not moving) Did a men’s bar for the deadlifts for the first set and then did 95 Feeling fatigued in the low back and core from trying to st...

 Sleep: got 7 hours, went out to the new hotel last night so recovery is a little Lower than normal  Mood: tired but happy to train  Stress: none  Rotator Cuff Routine:  https://www.youtube.com/watch?v=WBlajopVZ0U + PT Work  + C2 Bike 2:30min @ 10min pace  rest 30 seconds  C2 Bike 2:30min @ 10min pace  rest 60 seconds  C2 Bike 2:30min @ 10min pace  rest 90 seconds  C2 Bike 2:30min @ 10min pace  rest 120 seconds  C2 Bike 2:30min @ 10min pace  rest as needed  C2 Bike 10min @ 30min pace  I put the damper on 3 for all of these I wasn’t sure what to set it at 🤷🏻‍♀️ My pace was about 620 cals / hour is that an appropriate pace? I did about 24-25 cals / 800-1000m per time 

Sleep: got 6 hours (not enough!) but recovery is still high in the upper 80s  Mood: a little sleepy but feeling much better overall! Stress: minimal  Did shoulder PT first *Light 5-10lb DBs for A1-3:  A1. Patrick Step Up with load  @ 3-6 " elevation; 10 reps x 2 sets; rest 30-60 seconds -  https://youtu.be/cSAV96-9RAs A2. VMO Squat; 10 reps x 2 sets; rest 30-60 seconds -  https://youtu.be/u4sgRuVzM54 A3. Nordic Curl Eccentric (4 sec lowering); 6-8 reps x 2 sets; rest as needed bw sets  Did 2 10s for the Patrick step ups, one 10 for the VMO and barely survived 6 reps each round with a 4” lower on the nordics hahah my baby hamstrings are feeling it! B1. DB Low Box Step Ups (holding light DBs at side); 10 reps/leg x 3 sets; rest 1min  B2. Wtd Vest Back Extensions; 10 reps x 3 sets; rest 1min  I used a weight vest for both cause it seemed easier in my head haha  C. Supine Leg Whip; 8-12 reps x 3 sets; rest 1min  Still wonderfully challe...

Sleep: got 8 hours woo hooo!  Mood: feeling muchhh better. Still mild sore throat but have a voice again and definitely on the mend and past the worst. Not going to push too hard today but happy to be back in the gym and working towards something. Stress: minimal  Shoulder PT first  McGill's Big-3 - 2 stimulative sets each exercise (2 sets of 10-30 seconds each)  -McGill Curl-up -Side-plank -Bird-dog Did 30 seconds each  A. Sumo Stance Banded Goodmorning; 8-12 reps x 4 sets; rest as needed (neutral pelvis, engaged core and hamstrings)  Used purple band and did 12 sets  really feel like my pelvis / core control has improved significantly! B1. DB RNT Reverse Lunge; 6-8 reps/leg x 5 sets; rest 30 seconds -  https://www.instagram.com/p/BYtFGMCg3BG/?taken-by=functional.bodybuilding  (keep knee bend to 90 degree max on this)  B2. Walking Reverse Sled Drag; 45 sec continuous x 5 sets; rest 2min -  https://www.youtube.com/watch?v=k7JsvdG9sS...

 Sleep: got 7:07 hours. Feeling better! Mood: feeling a tad under the weather still but better than yesterday. Stress: minimal  PT Work - figured out lat activation with arms overhead aggravates the delt. Tried super unweighted scap pulls as a test which is how I figured that out. + McGill's Big-3 - 2 stimulative sets each exercise (2 sets of 10-30 seconds each)  -McGill Curl-up -Side-plank -Bird-dog + A. Sumo Stance Banded Goodmorning; 8-12 reps x 3-4 sets; rest as needed (neutral pelvis, engaged core and hamstrings)  B1. DB RNT Reverse Lunge; 6-8 reps/leg x 4 sets; rest 30 seconds -  https://www.instagram.com/p/BYtFGMCg3BG/?taken-by=functional.bodybuilding  (keep knee bend to 90 degree max on this)  B2. Walking Reverse Sled Drag; 45 sec continuous x 4 sets; rest 2min -  https://www.youtube.com/watch?v=k7JsvdG9sSo Used KB and heavy band again haha looks so silly. Used 15s for the reverse lunge. C1. Double KB Front Rack Drop Lunge; 6 reps x 4 sets...

 Sleep: got 7 hours!  Mood: better after we talked on the phone! Focusing on the positive & what I can control  Stress: minimal  PT Work for Shoulder  *Keep pushing on these progressions!  Run Work:  TTT Run Warm-up 1 x 1000m @ slightly faster than 5K pace effort  rest 2min with active walk  1 x 200m @ 5k pace, 200m @ 2mile pace, 200m @ 1mile pace (increasing each effort by 1-2 sec based on feel)  rest 2min with active walk  1 x 1000m @ slightly faster than 5K pace effort  rest 2min with active walk  1 x 200m @ 5k pace, 200m @ 2mile pace, 200m @ 1mile pace (increasing each effort by 1-2 sec based on feel)  rest 2min with active walk  1 x 1000m @ slightly faster than 5K pace effort  + 5-10min Easy Jog/walk Cooldown  Took me 40 mins. Had to stop once or twice during the last two 1000s 🥵 Added in the Goblet squats, banded marches, and quadruped bird dogs from yesterday since I missed them

Sleep: got 6 hours, went for dinner and drinks with my friend so my recovery is not great today 😔 Mood: happy to have a plan of action but with my shoulder still bothering me I’m going to try a week of full rest on the shoulder aside from super light weight 2-5lb below shoulder height RTC work to see if it will get any better. So far I’ve had no change. Now with granite games being postponed too combined with the shoulder set back I’m just having a harder time staying motivated. Today I didn’t wake up early enough and have a friends birthday brunch this afternoon so I won’t be able to do the whole workout :( Stress: min-mod A. Safety Bar Back Squat; 8,6,4,20,20; rest 2min bw sets (20s = 70% of 4)  Chose this to skip, we don’t have a safety bar and last time I tried lifting straps but didn’t feel steady / safe with it so I switched to just holding the bar but that didn’t feel great either so I scrapped this today due to time / equipment constraints! B1. Safety Bar Back Rack Box Ste...

 Sleep: got 6 hours - hosted a mobility workshop at my gym late and then had to get up early for work   Mood: feeling tired for sure Stress: minimal Shoulder Drills:  Side Lying Ext Rot 1x12/side 1kg Banded Bent Arm Ext Rot 1x12 Banded Alternating Bent Arm Ext Rot 1x6/side Band Pullaparts 1x12 Subscap Gemini Release  Wall SA Bent Arm Rotations 1x12/side 1kg Sequenced Rotation to Press 1x12/side 1kg https://www.youtube.com/watch?v=bQ572vOYPv k + 3 Sets:  C2 Bike 30 Calories @ incremental Efforts 10 @ 10 min pace 10 @ 90 sec pace 10 @ max effort directly into:  60 Double Unders  Rest 3 min Row 30 Cals @ incremental efforts 10 @ 2k pace  10 @ 1k pace 10 @ 500m pace  directly into:  60 Double Unders  rest 4min bw sets Did 2 sets with towing and it didn’t feel wonderful on the shoulder so I did the last set as two bikes. Legs felt super heavy so I had a hard time going unbroken on the double unders. Was able to steadily hold 20 and hit a...

Sleep: got 7:07, recovery is 86%  Mood: feeling pretty good today! Still bummed about the shoulder but happy to have a plan to address it and feeling good about the road ahead   Stress: minimal  McGill's Big-3 - 2 stimulative sets each exercise -McGill Curl-up -Side-plank -Bird-dog Stimulative sets was hard to define haha I did 10x10” holds each leg on the curl ups; 30” on the side planks (went on my hand for the left side); and 10 / side for bird dogs A. Sumo Stance Banded Goodmorning; 12-15 reps x 2-3 sets; rest as needed (neutral pelvis, engaged core and hamstrings)  B1. DB RNT Reverse Lunge; 6-8 reps/leg x 3 sets; rest 30 seconds -  https://www.instagram.com/p/BYtFGMCg3BG/?taken-by=functional.bodybuilding  (keep knee bend to 90 degree max on this)  This felt harder on my left side, used 25s  B2. Walking Reverse Sled Drag; 45 sec continuous x 3 sets; rest 2min -  https://www.youtube.com/watch?v=k7JsvdG9sSo Had to makeshift a sled with a he...

Sleep: got 8:16! Making sleep a priority- and I think the below activities mentioned helped me decrease stress and actually get to sleep. Recovery is 86% today. Mood: started journaling and took a breath work class last night and feeling a lot better overall about managing my emotions / feeling a little more sense of control about my current situation! Stress: moderate - shoulder. Had to do a workout today because my friends birthday dinner is Wednesday night Rotator Cuff Routine:  https://www.youtube.com/watch?v=WBlajopVZ0U + PT Work for Shoulder  + Run Work:  TTT Run Warm-up + 100yd Strider @ 85% effort  rest with walk back to starting line  x6-8 sets based on feel  + 1 x 800m @ slightly faster than 5K pace effort  rest 2min with active walk  1 x 200m @ 5k pace, 200m @ 2mile pace, 200m @ 1mile pace (increasing each effort by 1-2 sec based on feel)  rest 2min with active walk  1 x 800m @ slightly faster than 5K pace effort  rest 2m...