Kira TTT Training

 Sleep: got 5.5 hours. Had an awful mix up at the airport and my plane got delayed 4 hours and didn’t get home till super late 🥲 Mood: tired  Stress: lots of life stress today.  A. Squat Snatch 3 singles above 75% - rest as needed bw singles  Hit 95 rest 3min 10 for time @ 65% 1RM  Got 1:08 with 85# rest 3min  3 singles above 80% - rest as needed bw singles  Hit 105 - felt hard today. Ripped off some scabs from 21.2 🥲 B. Back Squat: build to a tough, not max, triple in 3 working sets or less  Got 205! 21-15-9:  Thrusters @ 65#  TTB  Had to do T2 rings cause I was at work! Did it in 6:29 woof 

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 ...

Sleep: got 7.5 hours. Recovery is 95% woo hoo! Mood: kinda meh today  Stress: moderately stressed about work things. - this improved after work and only one more work thing I have to host tomorrow after my workout and then stress freeeee A. Muscle Clean- build to light triple (no shoulder pain); rest as needed Did 65 for a triple without pain! B. Clean Pull - build to tough TnG triple; rest as needed Did 145 for 3 and felt good! C1. Sumo Stance Deadlift; 6,6,6; rest 1min Did 145, 155, and 175 C2. Barbell Goodmorning; 8-10 reps x 3 sets; rest 90 seconds Did 15# bar and then 35# bar for the last 2 sets D1. 10 hooklying adduction squeeze + 10s hold on last rep  https://www.youtube.com/watch?v=5oot5wZi1bk    D2. 10 seated banded hip abduction + 10s hold on last rep, rest as needed x 3 sets   Squeezed a football cause that’s the closest thing to a ball we had hahah  4 Sets:  2min Max Cal Bike  rest 1min 2min AMRAP of:  8 Russian KB Swings...

Sleep: got just under 7 hours. I gotta work on it.  Mood: a little sleepy but good Stress: minimal 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” each A. 2-Position Power Clean (knee, floor); 1 complex on the min for 8 minutes  Did the last 4 at 125. Feels so good to be cleaning again! But feels just a wee bit rusty & my brain wants to squat haha B1. Front Squat @21x1; 6 reps x 4 sets; rest 90sec (heavier % than last week) B2. Clean Grip DL @31x1; 6 reps x4 sets; rest 90sec (heavier % than last week) Weight felt really heavy today I think I may have overestimated my abilities based on an old 1RM 🥵 Did the first set of front squats at 105. RPE was 5/10 Did the deadlifts at 155 felt like a good challenge  Second through 4th set of front squats did at 125. RPE was 7/10 C1. Scap Push-ups; 10 reps x 4 sets; rest 30 sec  C2. Prone Grip Passive Hang; accumulate 20 sec x 4 sets; rest 3...

 Sleep: 7 hours. Recovery is 71% Mood: a little tired. Had a really hard time staying asleep last night for some reason.  Stress: mildly stressed cause I forgot my workout clothes at home somehow (it’s been a Monday kind of Tuesday 😅) so I have to run in my work pants (they’re joggers) but they fall down a lot. Hooray for overcoming adversity! A1. Half Kneeling Bottoms Up KB Waiters Hold; 20-25 sec/arm x 3 sets; rest 1min bw arms  Did 10#s for 20” and felt okay! A2. Ring Row + Lock off; 10 reps + 10 sec hold x 3 sets; rest 40 seconds B1. Bent Over DB Reverse Flys; 8-10 reps x 4 sets; rest 20 sec  Did 10#s for 10 reps  B2. Lying External rot to Press; 6reps x 4 sets; rest 2min  https://www.youtube.com/watch?v=Y9J4Vqvwl9A  (VERY light working on scap activation, no shrugging)  Used 2.5s. These were noticeably harder on the left side C1. Band Pull aparts; 12-15 reps x 2 sets; rest 30 sec - red band C2. Elbow on Knee External Rotation w DB; 10-12 rep...

Sleep: got 7 hours and got 9 hours every day this weekend!  Mood: feeling much much better. Stress: minimal  A. Sled Push; 60sec x 6 sets; rest 90sec   Did 50# on the sled. Went slow and heavy. Did it outside and it kept getting caught on the asphalt patches so that was frustrating. But got it done!  B. BB Front Rack RLE Split Squat @31x1; 12 reps x 3 sets; rest 60sec b/t legs Just did the barbell. Got excited and forgot the tempo until halfway through the first set. WHOOPS. Then I fixed it!  C. KB 2-arm Single-leg RDL @3030; 12 reps x 3/ leg; rest 60sec b/t legs Did 6 reps per leg with 15# in each leg. Cut down the volume cause I felt my legs starting to cramp and we only have 1 KB at a lesser weight :/ D. DB 2-arm Seated Z-Press @31x3; 12 reps x 3 sets; rest 90sec Used 10s and felt the burrrnn E. DB 1-arm Bench Supported Row @31x1; 12 reps x 3/ arm; rest 60sec b/t arms Felt pretty tired by this one so I just did 10# and 10 reps  15min AMRAP:  10...