RECOVERY DAY

A.
Review Invictus Content from the Week
* Proudly Announcing…Invictus Seattle!
* Aim for More Sleep in THIS Stage
* K.I.S.S.
* 3 Tests for the Posterior
* Building Bulletproof Shoulders With the PVC

Do you have a question you’d like one of our coaches to answer? Send them our way! ([email protected])

B.
Mobility and Maintenance
Using our “Mind Muscle” Video Playlist as a guide:
* 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.

Interested in joining the online Mind Muscle Class? Be notified when registration opens!

C.
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 coaches for you to try!

Breakfast Hash – A Delicious Eggless Breakfast Option

D.
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.

Read & Evaluate: Find Balance in Your Life

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Candy Olkey
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Candy Olkey

Yesterdays
WU + 10:00 min Nasal Breathing Row – 124 Cal / 2151m
A. 400m run + 2 rounds
**all UB
B. 400m run + 2 rounds + 55 reps
***all UB
C. 400m run + 2 rounds + 62 reps
***all UB
Runs were right around 2:10 each…was really pleased that I got all of the DU UB!!
D. Cool Down – vac/mop/wipe down the garage gym and equipment!

al fraser
Member
al fraser

Did yesterday’s today-

New location up in the very north of 🇩🇰, beautiful place!

Warmup done

AMRAP
400m run (once) then
40 DU’s
20 KB swings @24kg
10 down-ups

6 mins
2+50 run 1’25

7 mins
2+69 run 1’25

8mins
3+47 run 1’30

Felt good this one, back running on the road so measured out the 400m on the GPS before I started. A couple of weeks doing plenty of sprints on the treadmill has paid off so thanks Michele!! 👍

Candy Olkey
Member
Candy Olkey

That is definitely some serious speed Al!! Love it!