RECOVERY DAY
A.
Review Invictus Content from the Week
* Attacking those Longer EMOMs
* A Guide for Upper Body Accessory Work
* Q&A: Why Can’t I Feel the Anterior Shin Stretch?
* Tips for More Efficient Shoulder to Overhead
* “Mind Muscle” Hip CARs Challenges & Variations
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.
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!
Protein on the Go – the Scotch Egg!
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!
Summary of the weekend Friday: Running session from last Sunday (6 min/3 rest): 1. 1,108m (pace 5:25) 2. 1,125 m (pace 5:20) 3. 1,125 m (pace 5:20) 4. 1,132 m (pace 5:18) 5. 1,132 m (pace 5:18) Saturday: Snatch: up to 49 kg (88%, failed twice but wanted to hit so continued) C&J: been pushing my percentages this cycle so hit 100% (65 kg), 93% according to what I’ve been doing the last few weeks. Conditioning: 12:02 min. BW 59 kg —> 41 kg bench press BP 10/5/5/5/5, 3:56 min sPU in sets of 5, 3:32 min (including putting away… Read more »