RECOVERY DAY
A.
Review Invictus Content from the Week
* 4 Myths About Nasal Breathing
* Pro Tips: Bar Set-Up for Bar Muscle-Ups
* Neuroplasticity – The Connection Between Personal Growth & Brain Growth
* “Mind Muscle” Shin Love
* Tips to Make Handstand Push-Ups Count
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!
Late Summer Corn Salad Recipe
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!
Lots of stretching and molility!
A. E3M for 15 min
Snatch x 1 + OHS x 5 @ 35×1
35#, 55, 65, 75, 85
B. E3M for 36 min – 3 sets
Freestanding HSH x max effort
Rope Climb x 3 (legless)
BMU progression (hip pop to bar)
Leg Press x 10 + Calf raise x 10 @ 305#
Hi,
Haven’t been doing this program for a while, but it’s only me or program is shorter per session than it was?Before, when it was for free?
Got it done first thing on a Sunday morning and did Fridays 25/9 workout Warmup done A. Every 3 minutes, for 15 minutes (5 sets): Back Squat Sets 1-3 4x125kg Sets 4-5 8x105kg B. Two sets for max reps, each against a 4-minute running clock, of: 500 Meter Row 15 Thrusters (95/65 lbs) Max Reps of Bar-Facing Burpees Rest 4 minutes between sets 14/16 burpees First round the transition from rower was terrible as I came out swinging with a 1’38 500m but took forever to get my breathing under control. Round 2 slowed down to 1’45 row and transition… Read more »
We did that one today too!
15 thrusters straight after the rowing and those heavy back squats was no joke!!!