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.
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.
A. Bryan – “Angie” – 20:42. Christy – 29:23.
Hi all! I just singed up for Invictus Athlete and I’m super excited to start my first cycle tomorrow. I, too, would like some information about nutrition since I am more of a newbie in the nutrition part of the training. Any advice would be appreciated (e.g. how do you determine your macros according to the kind of training cycle you are on, what types of foods to try to avoid, is it a big “NO” eating dessert regularly for example?) Thanks!
7500 meters rowing. Really needed to get a 4-5 mile run in today, but weather did not cooperate.
Super pumped cuz I got signed up for the gymnastics programming!!!
Hi! I also have a question, but it’s more of a nutrition question.
I’m trying to fine tune my nutrition over the next few months. I want to make sure it aligns with the next cycle. Like would my goal be to bulk if we’re focusing more on strength? I’ve done RP before and likes it but not sure which template to follow…bulk/base/cut.
Thanks for the support!
I M ON RP too and bulking too.
I used light today but most of the training days of the OFF season can be moderate.
There will hard day too some days with high squat volume : all the carbs will be appreciate 🙂
Thanks Anthony! Does your protein increase when in the bulking phase? I was doing all moderate days and some hard. I guess compared to my training pre invictus I thought light wasn’t enough! haha
No just play with carbs and fat 🙂
hi everyone !!
i just have one question fir the next cycle who will start tomorrow !
can we gave us the direction we are going to take ??
like maybe ( monday frontsquat , tuesday press ? , thursday deadlift etc ? )
its just to adapt from my weaknesses ( i need to improve my front squat !! 😛
thank you fir your answer ! 🙂
I’m starting tomorrow.