RECOVERY DAY

A.
Review Invictus Content from the Week

* Grip Strength – Secret to Longevity
* The Four Stages of Learning
* 3 Reasons Why You Should Incorporate Unilateral Movements

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. Check out the Invictus Nutrition Program.

Banana Bread Oatmeal Recipe

D.
Mindset Podcast
Brianna Battles – Pregnancy and Postpartum Training

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Mike Slagle
Mike Slagle
November 20, 2022 1:42 pm

A. Four rounds
1000m row
30 single arm strict press (15/15) 44 lb kb
23:06

B. Three rounds
25 vups
25 hr pushups
2 min rest

13:08

Candy Olkey
Candy Olkey
November 20, 2022 7:53 am

Nov 15 WOD Roxy #4 For Time – 42:39 800m TM Run – 4:18 800m Ski Erg – 3:39.1 800m TM Run – 4:18 40 Back Squats @ 105# – 13/13/10/4 ~4:00 800m TM Run – 4:18 40 Burpee Broad Jumps – UB ~4:30 800m TM Run – 4:26 800m Row – 3:40.9 800m TM Run – 4:31 ***2:43 faster than in March, most of which came from the TM runs today verses running outside in March. Was hoping to drop the transition time a bit..but was almost identical at roughly 5:00. Good one to just let your brain rest… Read more »