A.
Review Invictus Content from the Week
* Fitness Should Unify, Not Divide
* Active Recovery – An Important Piece To Every Program
* Win the Morning, Win the Day
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.
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.
Hydrate Yourself with a Refreshing Suero!
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. Try this Box Breathing exercise to reduce stress.
Summary of Friday (active recovery + Sat and Sun) Friday: I did Every 12 minutes, for 36 minutes, complete: 1600 Meters (8:11 (PR)/7:50 (PR)/8:05). Previous PR was 8:19 min. On asphalt. Headwind on the way back. Saturday: AM session sHSPU max reps 16 (PR with +1), heavy arms. EMOM 4 reps, felt good! FS: up to 70 kg, tie with my current PR from a couple of weeks back. I tried 73 kg but my left calf started cramping so only did 1 rep) EMOM: AB 1:45/1:38/1:33/1:31 PP UB all sets, pace varied ? Remaining time: 1:27/1:30/1:35/1:40 Accessories completed PM… Read more »
This is so awesome to see!! Great job on all your PR’s but I am so impressed with your runs!!! And I hope you got some butterfly pull-ups on film!
Thank you! Running is starting to feel better again. No, unfortunately no CTB on film this time (was a bit short on time)
Gradually working my way back, did Fridays session
A. Max hspu 11; did 2 for EMOM
B. FS to 170#
C. Done. Last/fastest round was about 2:40, took forever for me to warm up and arms were fried, broke PP into sets of 5
Great ob Vivian!