Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Wondering how your FS 3 Rep max matches up? Here are the results from yesterday.
390
375
365
355
355
345
345
345
340
340
340
330
327
325
325
325
325
320
320
320
315
315
315
315
315
315
315
310
310
310
305
305
305
300
300
300
300
300
295
295
295
295
295
295
290
285
285
285
285
285
280
280
275
275
275
275
275
275
275
275
270
265
265
265
255
255
255
250
240
230
225
Hi!! I have a competition in next Sunday, how to train and prepare for them this week? How many days of rest do? THANKS!!
If it is next Sunday then a general way to go about it would be to do the regular program through Wednesday. On Thursday you can play around with some on the workouts and movements that you are competing with and do the swimming workout that Heidi writes. Friday you can decide what you can handle. If you can do some of the parts that are programmed that would be awesome, just take anything out that you feel will make you sore or slow you down on Sunday. Saturday would be similar to what your normal Sunday looks like.
Thank you for the good advice. I am using Invictus since the beginning of June. I look forward to a good performance in these competitions. Thank You!