Review Invictus Content from the Week
* Why We Cluster
* How to Hypervolt Pecs & Traps
* How You Count Matters
* The Pain of Suffering is Way Better than the Pain of Regret

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

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.

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!

Protein on the Go – The Scotch Egg

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.

Check out this Invictus guided visualization for progressive relaxation.

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July 5, 2020 5:11 pm

Invictus 7/3 Strength:  1) 5 rounds (10 minutes) – EMOM, perform: -Odd minute: 3x Bench press (Round 1 and 2 will be warm up weights, and the last 3 rounds will be you Wendler percentages, which for this week is 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps) -Even minute: 6x Barbell bent over row (AHAP) Bench: 135, 135, 145, 155, 165 Row: 135, 135, 145, 155, 165 2) EMOM 10 barbell complex: 9 deadlifts + 7 hang power cleans + 5 S2O Done at 95# all UB 3 sets: 1 power snatches + 1 squat snatch Focus on on… Read more »

Mike Slagle
Mike Slagle
July 5, 2020 5:09 pm

Yesterday’s workout
With strict ring dips
This was much needed after a few days off although I look like I did earlier today at the pool!

July 5, 2020 12:01 pm

With tricep pull down things.

Followed by stretchy stretch