RECOVERY DAY
A.
Review Invictus Content from the Week
* The Invictus Olympic Weightlifting Program & Benefits H1
* Why You Aren’t Losing Weight on a Calorie Deficit
* Chronicles of the Unconquerable: Heidi “The Healer” Barker
*4 Tips to Break Through Your Deadlift Platea
Do you have a question you’d like one of our coaches to answer?Â
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
Lakers Strength and Conditioning Coach, Randy Flores
Mish mash of work today
Mondays strength
C&J complex
Up to 155; failed the last push jerk at 165
Tempo bench press
41×1 5 reps at 165
Four rounds
3 wall walks
6 hr push-ups
9 T2B
6:49
The wall walks are always a killer for me which is why I worked on them!
2k row cooldown
8:41
Love the Mish Mash! Great work going for wall walks!
Yesterdays Solo — with a twist to suit ME! A. 3 Rounds for time – 35:55 800m Run – TM @ 6.3mph (total run time 14:18) 30 Power Snatch @ 65# 20 OH Squats @ 65# 10 Bar Facing Burpees ***Bar and burpee work split up each round as 10 PS / 7 OHS / 4 BFB 10 PS / 7 OHS / 3 BFB 10 PS / 6 OHS / 3 BFB B. Rowvember (day 6) “Squeezing Every Drop” 12 rounds 400m – 1:30 rest ***Get .01 faster each round and keep SPM above 26 2:03/27spm, 1:54/27spm, 1:53/28spm, 1:52.5/28spm,… Read more »
Nice work tweaking the metcon! It looks like you did a great job. How’s the rowing work treating you?
Thanks Mike…I knew the metxon was gonna be tough and I wanted to get my rowing in..so needed to make it all doable. The rowing is good. My abs, calves and glutes are really taking a beating..but its all about getting out of the comfort zone.