RECOVERY DAY
A.
Review Invictus Content from the Week
* What are Plyometrics & What is Their Purpose?
* Q&A: Should I Continue the Pull-Up Program if I Can’t Lift My Arms Overhead?
* Pro Tips for Pacing Your Run
* A Lifter, Her Barbell & Her Coach
* “Mind Muscle” How to Obtain More Hip Internal Rotation
* Handstand Walking Tips
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.
Interested in joining the online Mind Muscle Class? Be notified when registration opens!
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!
Eggplant & Vegetable “Lasagna”
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.
Need some guidance on visualizations? Check out what Invictus has to offer!
At the lake – 4 Mile Cross Country Run 40:15
***I realize at that pace it’s more of a hike for some…but I wanted to keep the breathing under control and it’s all rocky dirt paths and about 1/3 uphill, 1/3 down hill and 1/3 flatish. Just what I needed today!
Yesterday with rower
106 WB
46 thrusters (75 barbell)
109 air squats
Did yesterday’s today
Warmup grind done
Tabata done
1. 12 min clock
100 cals rower then max wall ball shots @9kg
4’53 rower
163 WBS (50,50,63)
2. 8 min clock
70 cals rower then max thrusters @45kg BB
3’24 rower
40 thrusters (10,10,5,5,5,5)
3. 6 min clock
50 cals rower then max air squats
2’21 rower
110 AS (UB)
Acquired a new rower last week so decided to put it to good use today! Hardest part with this lot was getting my breathing under control after pushing on the rower, might have to work on that in the future!