RECOVERY DAY
A.
Review Invictus Content from the Week
* Difference Between Absolute & Relative Strength
* How to Know if Your Coach Believes in You
* 3 Exercises to Strengthen Your Back
* Pacifico Meet Recap
* Why Don’t We Bench Press More?
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.
Vinegar Chicken with Crushed Olive Dressing
D.
Mindset Podcast
Joel Seedman – Founder of Advanced Human Performance
343 burpees
One for each Fireman that died 21 years ago
I was dying during. But they actually died.
RIP my brothers!
That’s an appropriate tribute and quite the hero Wod.
Yesterdays
A. 5 Rounds for time – 29:52
500m Ski Erg – 2:11 / 2:16 / 2:20 / 2:23 / 2:23
30 KBS @ 16kg – all UB
20 KB BSO @ 16kg – 10/10 (KB on shoulder switching at 10)
***4:38 slower than 2 years ago with runs outside. My transitions were soooo slow today. That ski erg really took a lot out of me…usually use the runs to recover…there is no recovery on the ski erg it’s all hip hinging which takes a toll on the KBS speed.