RECOVERY DAY
A.
Review Invictus Content from the Week
* Balancing Your Stress Equation
* The Math Equation That Can Help Us Prevent Injury
* How High Standards Influence Better Performance
* Veterans Day Member Highlights
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.
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
Ryan Duey – Co-Founder of Cold Plunge
A. Luke and I did front squats:
4 x 225#/150#
4 x 225/150
4 x 225/150
4 x 245/160
4 x 260/170
B. Made a partner WOD out of the 11/10 workout:
6 rounds of switching off movements
30/20 cal echo bike
50 double unders
20 toes to bar
18:32
Nov 9 WOD SCALED…not trying to kill myself on a Sunday Funday E3M for 24 min (4 sets each) 400m Run – TM 2:07/2:03/2:02/1:59 10 Deadlift @ 155# – all UB Round times – 2:40 / 2:40 / 2:40 / 2:41 200m Ski Erg – 51.5/54.6/53.0/56.9 12 DB Box Step Overs – all UB but only used double DBs in first round had to drop to single DB after that Round times – 1:45 / 1:43 / 1:45 / 1:53 ***Phew…I knew each round would be pushing the 3 min mark..but man it didn’t look as hard as it really… Read more »