RECOVERY DAY

A.
Review Invictus Content from the Week
* You Don’t Need to Back Squat

* Your Personalized Mobility Game Plan

* Strength Breaks – My Secret Sauce

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.

Slow Cooker Enchilada Bowls Recipe

D.
Mindset Podcast
StrongFit Leader and Coach, Richard Aceves

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Luke Tipton
Luke Tipton
November 1, 2021 7:41 pm

On Nov 1
Every 8 minutes, for 32 minutes (4 sets) for times of:
500 Meter Row
3 Snatches @ 70-75% of 1-RM Snatch
400 Meter Run
3 Snatches @ 70-75% of 1-RM Snatch

5:37, 5:32, 5:25, 5:25 w/ 150# squat snatch

Logan Clayton
Logan Clayton
November 1, 2021 6:20 pm

So what is up with November 1, and 2 workouts?

Candy Olkey
Candy Olkey
November 1, 2021 7:27 am

Not sure what happened with Nov 1. But I have plenty of missed work to find something to do. I’ve been out of the gym for 6 days straight. This has not happened since I don’t know when. I don’t take time away for this long. But my body definitely needed it to kick whatever yuk it had going on. Today is also the start of Shane Farmer’s Rowvember!! A. Rowvember “Hitting the Sweet Spot” 700m row, 1400m row, 700m row ***2 Min rest between intervals BUT must keep SPM above 28 at all times. 3:00/30spm, 6:40/31spm / 3:16/33spm =… Read more »

Jeremy Hammock
Jeremy Hammock
November 1, 2021 12:01 pm
Reply to  Candy Olkey

Think I’m going to go after Saturday’s workout

Al F
Al F
November 1, 2021 1:49 pm
Reply to  Jeremy Hammock

That’s what I did as well Jeremy 👍

Gino Espinosa
Gino Espinosa
November 1, 2021 12:43 pm
Reply to  Candy Olkey

Was also wondering the same??