RECOVERY DAY

A.
Review Invictus Content from the Week
* Zoom Out From Your Routine for Perspective
* Strength Breaks – My Secret Sauce
* Your Guide to Lower Body Accessory Work
* “Mind Muscle” Shoulder IR + Scapular Dissociation
* The Other Gym Bag

Do you have a question you’d like one of our coaches to answer? Send them our way!

B.
Mobility and Maintenance
Using our “Mind Muscle” Video Playlist as a guide:
* 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.

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.

Here’s a recipe from one of our coaches!

Easy Tacos al Pastor with Pineapple-Radish Pico

D.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends on Zoom or Skype; the key is to engage in activities that make your life full and help you recharge your batteries.

Lots of mental tips coming your way soon on the Invictus Mindset Podcast!

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Mike Slagle
Mike Slagle
October 18, 2020 4:16 pm

I just needed to move after a weekend away.

5000m row with nasal breathing
22:04
300 cals

Candy Olkey
Candy Olkey
October 18, 2020 9:49 am

Yesterday’s Great WU! A. E10M for 40 min 600m Row – 2:40, R2 500m – 2:14, R3&4 400m – 1:45/1:48 30 FR DB Rev Lunges @ 25# DBs – UB, UB, 20/10, 20/10 30 SA DB Push Press in FR @ 25# DBs – 15/15 all rounds 20 Cal AB – 2:14 / 2:29 / 2:22 / 2:19 Round Times – 8:40 / 8:43 / 8:29 / 8:25 B. 3 Rounds for quality 10 KB Sumo DL @ 24kg + 1 Tempo KB Sumo DL @ 10s decent, 10s hold in bottom, 10s accent 60s hand to elbow plank R1… Read more »

Al F
Al F
October 18, 2020 1:47 pm
Reply to  Candy Olkey

Good work for getting it done on a Sunday Candy 👊

Mike Slagle
Mike Slagle
October 18, 2020 5:34 pm
Reply to  Candy Olkey

Great job getting quality work in!

Al F
Al F
October 18, 2020 9:39 am

Did yesterday’s today

Getting it done on a Sunday!

Warmup all done

A. Every 10 mins 4 sets
600m row
30 alt rev lunge @2x24kg
30 SA KB PP @2x24kg
30 cal row

8’04
8’14
8’58
8’58

Sweaty mess at the end of all that, but got it done!!

Mike Slagle
Mike Slagle
October 18, 2020 5:34 pm
Reply to  Al F

Well done Al!