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.

Primary Training Session
A.
Every 2 minutes, for 10 minutes (5 sets):
1-Step Box Jump x 5 reps

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Single-Leg Broad Jump x 5 reps each leg

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.
Complete as many rounds and reps as possible in 30 minutes of:
30/20 Calorie Assault Bike

Followed by.

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.

Friday Morning Session
Mobility and Activation
Julien Pineau’s T-Spine Opener’s

Followed by…

Shoulder Circuit
Biceps Openers x 10 reps
Xiopang x 10 reps
Bent-Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Followed by…

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,

Primary Strength Session
A.
Every 2 minutes, for 10 minutes (5 sets):
Clean Grip Overhead Squat x 3 reps

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in the dip & 2 second pause in the catch

*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

C.