December 18, 2012 – Fitness

Invictus is Closed During the SoCal Regionals
Please join us at the Del Mar Fairgrounds…and wear your green Invictus shirt!

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 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

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

C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Invictus is Closed During the SoCal Regionals
Please join us at the Del Mar Fairgrounds…and wear your green Invictus shirt!

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 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

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

C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Workout of the Day
OFF-SEASON
A.
Four rounds for time of:
315/225 lb. Deadlift x 6 reps
Ring Dips x 12/9 reps

Rest exactly 3 minutes, and then . . .

B.
Three rounds for time of:
30″/24″ Box Jump x 10 reps
Handstand Push-Ups x 15 reps
32/24 kg Kettlebell Swings x 20 reps

Rest exactly 2 minutes, and then . . .

C.
Two rounds for time of:
25 Hand-Release Push-Ups
50 Double-Unders

REGIONALS COMPETITORS
*Click the date of your Regionals below for your program.
May 17th-19th
May 24th-26th
May 31st-June 2nd
June 7th-9th