RECOVERY DAY
A.
Review Invictus Content from the Week
* The Art of Being Adaptable in Coaches
* What is Customizing?
* Accessory is Successory
* The Importance of Accessory Training
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
Arielle Loewen – Fittest Mom in America
Vaca for the holiday weekend. Knocked out “Hotel Hell” 😬
100 hang clean thrusters w/ 35# DB’s
5 burpees at the top of each minute
19:30
Not gonna lie… I had to break a minute with the clock running after ~50x (@ about 8:00)
Sept 1 Mayhem…
A. E90s for 18 min (3 sets)
13 Cal AB – 1;02 / 1:03 / 1:07
15 BBJO @ 20″ – all UB between 1:00-1:15
200m Ski Erg – 52.5 / 52.9 / 52.6
20 SADBOH walking lunges @ 35# – 10/10
***3 rounds was plenty of that!!!
B. 2 Rounds for Quality
Banded Lateral walk x 25 steps/side
GHD Hip Ext x 25 + 30s Hold
Pistols x 10/side
Banded Hip Bridge x 25 + 30s hold
***trying to work on some glute/hip/hamstring activation/strength..hoping it will help address the hip issue while running.