Recovery Day
A.
The #1 most important thing to do today: Register for the FREE Online Mind-Muscle Class!
B.
Review Invictus Content from the week:
Mind-Muscle: The Diaphragm is a Muscle – Train It!
Using Steady State for Gymnastics Progression
Vitamin C & Fat Loss
5 Steps for Identifying Your Core Values
C.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.
D.
Nutrition Preparation
* Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week. Here’s a recipe from one of our members for you to try!
Shredded Chicken Citrus Soup w/ Coconut Milk
E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends on Zoom or Skype; the key is to engage in activities that make your life full and help you recharge your batteries.
Yesterdays
EMOM for 30 min – 5 sets
AB – 8.5/ 8.5/ 9.3/ 9.5/ 9.4
Strict Pull ups – 6/6/6/6/6 (done as 3/3 each round)
Strict HSPU w/ abmat – 7/7/9/8/8
Row – 12/13/13/13/13
V-Ups – 20 each round
Russian KBS – 20 each round