Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

  • Joey Maltais

    Active recovery
    15 min easy spin on AB (4.8mi, 119cals)
    Felt like legs needed this today
    Shoulder mobility work

  • Bruno Brousmiche

    rest day

  • Jessie Deluna

    this is awesome.. i had no idea invictus provided this!!

    • Ryan Bliss

      The online coach support and the community here are top notch as well. Welcome.

    • Cj Martin

      Welcome Jessie!

  • thelonghorn

    18.2 again today, PC instead of squat clean

    7:02 / 255#

    Improved by 3s and 10#🤷🏼‍♂️ Fun WOD!

    https://youtu.be/ftbxIICVBz8

    • Cj Martin

      Nice work on the improvements!

      • thelonghorn

        Thanks CJ!

    • Joey Maltais

      Worth it! Congrats that took willpower to redo!!

      • thelonghorn

        Ha or insanity, thanks!

        • Joey Maltais

          Hey man I just watched it and it looks awesome! Those cleans @225/245/255 looked so easy! Great work you crushed it

          • thelonghorn

            Thanks buddy! 225 was easy, the rest were not!! You did a hell of a job too! I’m so envious of your home gym! Puts mine to shame😉

  • Logan Gruber

    Redo on 18.2 today. Is tomorrow’s competition programming going to be cleans and back squats? 😅

    • thelonghorn

      Ha, I do Performance, but wondered the same thing, Monday Squats might hurt a little more than usual!

    • Tino Marini

      We got you covered 🙂

  • Rob Schneider

    Couldn’t get a workout in yesterday so got one in today from an old The Ben Smith Blueprint programming.

    30 rounds for time:
    3 deadlifts
    2 squat cleans
    1 shoulder to overhead
    All at #185
    Rest 1:1

    26:30

    • Ryan Bliss

      That looks pretty intense.

  • JT

    10 rounds: +22 lb ballistic carrier
    5 Strict pull ups
    10 push ups
    15 squats

  • Lyman Dickinson

    Redo 18.2
    5:10 :16 faster
    287 11# more

    • Tino Marini

      Awesome work Lyman!

  • Jason Jardine

    18.2 today

    Scaled to 35# db but jump over bar
    8:14
    175# power clean (tied PR)

    • Ryan Bliss

      Way to match that PR after being under tension so long. That is good work, Jason.

      • Jason Jardine

        Thanks Ryan. Felt good!

  • Lars Dyrmose Lund Kristensen

    REDO of 18.2 – very happy with 4:35 and 140kg clean