RECOVERY DAY
A.
Review Invictus Content from the Week
* Full Body CARs Routine
* You Have a Sleeping Problem if…
* Using Rate of Perceived Exertion for Gym Longevity
* Maintaining Balance on the Water
* Checklist for Building Baseline Gymnastics Strength
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.
D.
Mindset Podcast
Jason Daniel – LSKD Founder and CEO
30 min row done as 5 min at around 1:57; 1 min recovery pace
7549 m
503 cals
It’s been awhile since I’ve rowed that long and it showed!
Partner WOD (w/ Anika)
For time:
40/30 Calories of Assault Bike (each)
40 Strict Handstand Push-Ups (shared)
40 Alternating Dumbbell Snatches (55/35 lbs) (shared)
40 Push-Ups (shared)
40 Dumbbell Push Presses (55/35 lbs) (shared)
1600 Meter Run
40 DB Push Press
40 Push Ups
40 DB Snatches
40 SHSPU
40/30 Cal Bike
37:20
A. 3 Sets
DB Split Squats in FC @ 30# DBs x 10/leg
DB Squeeze Press x 10 @ 30# DBs
BB Hip Thrusts x 10 @ 155# + 10s Hold
B. Every 5 min for 15 min for times
500m Ski Erg – 2:13.3 / 2:18.3 / 2:17.6
25 Box Jumps @ 20″ – all UB step down
Round times – 3:55 / 3:50 / 3:32