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...

 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...