Kira TTT Training

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...