RECOVERY DAY
A.
Review Invictus Content from the Week
* Good Training Partners Make for Great Training
* All About EMOMs – Why We Use Them & How to Do Them
* Announcing Invictus University!
* Using Plates to Progress Your Pistols
Do you have a question you’d like one of our coaches to answer?
B.
Mobility and Maintenance
Using our “Mind Muscle” Video Playlist as a guide:
(The playlist is updated weekly! Check out the new 30-40 minute classes with a focus!)
* 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.
OR – Check out @invictus_mobilitytraining
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. Check out the Invictus Nutrition Program.
D.
Mindset Podcast
Kirsten Ahrendt – Invictus Coach and founder of Invictus University
Working on my cardio today.
10k interval row
4 min warmup then
4 min hard row (~1.55 pace)
2 min slow row (~2:13 pace)
41:05
644 cals
This felt really good. It’s been quite awhile since I’ve rowed much more than a 5k.
Fridays WOD A. The Eagle – 25# DBs and all UB 4:54 8 Rounds for max load 8 DB Front Squats 20m DB Farmers Carry ***I think I could make it through with 30# DBs UB. Arms started to fatigue in round 4 and then realized I wasn’t relaxing on the carries…once I started to relax the last 4 rounds were much easier. B. 3 Sets BSS x 8 @ 3111 – 35# DBs Single Arm DB Rows x 8 @ 2111 – 35# DB ***Minding the tempo the entire way through! Phew..seems like forever since we last did BSS… Read more »