RECOVERY DAY
A.
Review Invictus Content from the Week
* The Ultimate Guide to Double-Unders
* Adjust Your Dials
* Using Pulls with a Pause to Diagnose Your Oly Lifts
* Val Voboril on the Invictus Mindset Podcast: What Story Do You Want to Tell When This is All Over?
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:
* 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.
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.
Looking for a way to prepare mentally for the Open? Here’s our “2021 Open Manual” PDF – it covers this and so much more!
5k row day 18/25
Done with nasal breathing.
22:38
March 18 workout A. 3 Sets for time – RX – 31:20 500m Row – 2:12 / 2:21 / 2;18 400m Run – TM 2:15 / 2:14 / 2:13 20 Cal AB – 2;18 / 2;36 / 2:32 20 Alt Pistols – all UB 10 Strict Pull Ups – 6/2/2 all sets B. 2 sets for quality Zercher Squat x 10 @ 35#/65# Weighted Single leg Donkey kicks x 10 each leg – 35#/65# Weighted front foot elevated split squat x 10 each leg – 35#/65# Weighted Good Mornings x 10 – 35#/65# Leg Press x 10 – 405# /… Read more »