RECOVERY DAY

A.
Review Invictus Content from the Week
* To Take a Probiotic or Not?

* Tips for Enjoying Pumpkin Treat Season

* The Veteran

*How to Stay on Track with Your Exercise Routine Over the Holidays

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.

Banana Bread Oatmeal Recipe

D.
Mindset Podcast
Invictus Healer and Author of “Wildly You”, Heidi Barker

Link to: “Wildly You” by Heidi Barker

guest
3 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Mike Slagle
Mike Slagle(@mike_slagle)
November 14, 2021 2:07 pm

Deadlifts
6 sets of 4 at 305 (75%)

2k row slow pace
9:14

I didn’t have anything left in the tank after the deadlifts so I scaled down what I had planned on.

Candy Olkey
Candy Olkey(@clolkey)
November 14, 2021 6:12 am

A. Rowvember (Day 12) “1/2 of a 1/2” 400m / 200m / 400m / 200m / 400m / 200m / 400m / 200m Rest 1 min between intervals / 400m @ 30spm and 200m as fast possible 148m/23cal/30spm, 48m/13cal/36spm 143m/24cal/30spm, 48m/13cal/36spm 142m/24cal/30spm, 48m/13cal/37spm 144m/24cal/30spm, 49m/12cal/36spm ***Looks fairly consistent to me..not sure what that means. Used the row as my warm up for….. “The Veteran” 11 Rounds for Time of 400m Run 11 DB Thrusters (scaled to 30# DBs) 11 Burpees (jump back/jump up, jumping jack at the top) Total Time – 53:44 (8 rounds @ 38:34, and just over 4… Read more »

Last edited 2 months ago by Candy Olkey
Mike Slagle
Mike Slagle(@mike_slagle)
November 14, 2021 2:09 pm
Reply to  Candy Olkey

Great work getting your rowing work in with the veteran! That’s more than enough on its own! Get some rest!