RECOVERY DAY
A.
Review Invictus Content from the Week
* To Take a Probiotic or Not?
* Tips for Enjoying Pumpkin Treat Season
*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.
D.
Mindset Podcast
Invictus Healer and Author of “Wildly You”, Heidi Barker
Link to: “Wildly You” by Heidi Barker
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.
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 »
Great work getting your rowing work in with the veteran! That’s more than enough on its own! Get some rest!