RECOVERY DAY
A.
Review Invictus Content from the Week
* Don’t Workout With Strangers
* The Importance Of Posting Your Results
* How to Make the Most of Your Training in December
* What is Nutrient Density?
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. Check out the Invictus Nutrition Program.
D.
Mindset Podcast
Business Leaders – Ryan Duey, Jason Daniel, Eric Johnson, and Dave Newman
5k run avg hr 156 27:15
More of the same to get back into it.
30 min amrap
1000m row
12 kbs 80 lb kb
12 oblique crunches each side
4 rounds +1000m
284 rower cals
A little more this and that
A1. 2 Clean lift offs + power clean – 65#, 65, 65
A2. Clean x 3 – 85#, 90, 95, 100, 105
B. “Solo” Team Rox – 39:16
800m Run – TM 4:18 / 7mph
1000m Row – 4:28
800m Run – TM
40 BBJO – 20/20 ~4:30
800m Run – TM
40 Cal AB – 4:48
800m Run – TM
75 Wall Ball Shot – 8-8.5′ target/14# ball ~3:30 (15,14,13,12,11,10)
Approx work time 34:29 / Transition/rest – 4:47
Great work on the metcon! Those are hard to break 40 minutes on!