RECOVERY DAY
A.
Review Invictus Content from the Week
* Reasons Why You Haven’t, and Won’t, Hit Your Goals
* Stress & Screen Time
* Too Late for The Open – What Now?
* Dumbbell Rows: Tips for Engaging Your Lats
* Two Step Muscle Up Tutorial
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:
* 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.
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.
You know what makes meal prep easier? Sharp knives. Check out this how-to w/ Coach Confit TJ!
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.
Looking for a good story?
Check out two recent episodes of the Invictus Mindset Podcast!
Invictus Athlete Ricky Moore: Overcoming Trials & Tribulations
Superbowl MVP Malcolm Smith: Mindset of a Veteran with the Heart of a Rookie
Yesterday’s
30 min amrap
4 full rounds
One set of the triplet.
Run was about .20 miles
Bench press from earlier in the week.
165, 185, 205, 185, 165, 165 at reps Rx
Schmalls with 1000m row, strict pullups, rig assist pistols, and zpress.
35:51
I had work trip for the first time in 11 months and didn’t work out all week. It was good to get back after it!
Feb 18 WOD
Schmalls
For Time
800m Run – TM – 4:39
2 Rounds
50 Burpees – 27/23, 21/19/10
40 Pull Ups – kipping 13/15/12 , 10/10/6/6/4/4
30 Alt Pistols – UB , UB
20 KBS – UB , UB
10 SHSPU – Subbed 5 negs/5 kipping (negs in singles)
800m Run – TM – 4:37
***37:55 (first run & round 18:35 / second round & run 18:20) 1 min rest between rounds
Great work on a Sunday! Way to push the last round!