Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

A.
Three sets of:
20 Handstand Shoulder Taps
Rest 30 seconds
30 Seconds of Hanging L-Hold
Rest 30 seconds
2 Legless Rope Climbs
Rest as needed

B.
Three sets of:
Low Bar Pause Back Squat x 5 reps @ 33X1
(perform barefoot, and use for activation – not trying to build to your heaviest load)
Rest as needed

C.
Every 10 minutes, for 30 minutes (3 sets):
400 Meter Run
100 Double-Unders
30/20 Calorie Assault Bike
20 Burpees

D.

For the 2018 Open season, Invictus Athletes’ Camp coach Heidi Fearon will be creating a unique guided visualization for each week of the Open. Each visualization will be specifically tailored to the Open event and available for download by Friday morning. Please click here for your visualization.

A.
10 minutes of low-intensity Assault Bike or Jogging @ 70%

Followed by…

Dynamic Mobility, Activation and Warm-Up
Against a running clock…

Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)

When the running clock reaches 5:00…

Active Recovery Swimming Day
Program Courtesy of Heidi Fearon
A.
For the next 5 weeks Thursday swims will be complete active recovery. I encourage you to pick three things to focus on, for example, chin tuck, breathing out completely just before you breathe in, and high elbows – or chin tuck, high elbows and strong finish at the thigh…whichever three things will center you and help you the most. I would recommend that chin tuck always be one of them because it is the foundation of your body position. Let those three things be your mantra,

A.
Take 15-20 Minutes to build to today’s heavy…
Dead-Stop Front Squat x 1 rep

Followed by…

Three sets of:
Front Squat x 2-3 reps @ 85-90% of today’s heavy Dead-Stop Front Squat
Rest as needed

B.
Every 7 Minutes, for 35 Minutes (5 sets) of:
30/20 Calorie Assault Bike
400 Meter Run
500/400 Meter Row

C.
Three sets of:
Stiff Leg Deadlift x 10 reps @ 3011
Rest 90 seconds
Barbell Hip Thrusts x 10 reps @ 10X1
(go as heavy as possible –