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! (michele@invictusfitness.com)
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
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!
Wait until you see my Wacky Noodle Nasal Breathing workout post!
Yay! Can’t wait! I actually really love the nasal breathing…possibly because I love core work and I really feel that in the belly!!
Here’s a sneak peek… Moving continuously for 20-30 minutes, (maintaining a pace you can nasal breathe) rotate between laps of… Seated Bicycle Swim *Sit on one noodle & place the other in front of your chest and under your armpits. Arms do breast stroke. Legs ride like a bike. You can use this to practice the peddle pulling technique of the Assault Bike! Kicking Only *Both noodles go in front and under your armpits to hold your head out of the water. Extend your arms out front. Choose your kick! I did dolphin although I must admit it was borderline… Read more »
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!! ?
That is definitely some serious speed Al!! Love it!