RECOVERY DAY
A.
Review Invictus Content from the Week
* The Importance of Posting Your Results
* Learning from a Muscle-Up Attempt
* EC Synkowski on The Invictus Mindset Podcast: Finding Balance Between Diets
* “Mind Muscle” Seated Overhead Hold
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.
Here are some Meal Prep Strategies for you to try. Drop a comment on how you like to prepare for the week!
D.
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.
Check out this Invictus Guided Visualization on General Awareness.
Took a run at the last work out of the MACC.
10 rounds
1 rope climb – was supposed to be legless but I am not capable of that many.
4 SHSPU
6 alt DB snatch – 50#
15:07
Yesterdays workout
Great WU with extra ankle & shin love and shoulder mobility
A. Done Solo and modified the heck out of it!
800m Run – 4:14
5 Rounds
10 DB Thrusters @ 25# – all UB
10 Burpees – all UB
10 Strict Pull Ups – 4/2/2/2 R1-3, 4/singles R4&5
800m Run – 4:39
Total time – 24:44
B. 4 Rounds for Quality
8 Crush Grip DB Z Press @ 25#
5/arm Single Arm OH Tall kneeling to Stand
8/arm Banded Chainsaw rows @ 25# DB
8/Leg Banded Knee Extension split Squat with DB goblet @ 25#