Recovery Day
A.
Did you miss the Rx Smart Rope Double-Under Clinic on Zoom this week? Don’t worry – we recorded it! Check it out here!
B.
Review Invictus Content from the week:
* Habit Stacking: How to Leverage Current Habits to Create New Ones
* What You Need to Know About Protein
* Fear vs Awareness
* Shelter in Place & Move Closer to Your Performance Goals
C.
Mobility and Maintenance
* 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.
D.
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 for you to try!
E.
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.
1000m outside run with nasal breathing only – 5:40 A. 7 Rounds for time – 1:42/1:36/1:34/1:40/1:42/1:38/1:40 (+1:00 rest between rounds) = 17:31 30 DU 8 Alt SA DB Devil’s press @35# 12 Alt Rev lunges with Goblet hold @ 35# ***All elements UB For Time – 6:24 90 DU – UB 24 Alt SA DB Devil’s Press @ 35# – in sets of 8 36 Alt Rev lunges with goblet hold @ 35# – 20/16 Total time – 24:55 B. 100 walking lunges followed by 20 Dynamic BSS each leg C. 3 Sets Med Ball Hamstring curl hanging x 15… Read more »
Well done!!????
Did yesterday’s today
7 rds
30 DU’s
8 alt SA DKBP (3rds @20kg, 4 rds @24kg)
12 alt rev lunges goblet hold (3rds @20kg, 4 rds @24kg)
60 secs rest
1’32, 1’29, 1’26, 1’25, 1’25, 1’27, 1’29
90 DU’s
24 alt SA DKBP (12@20kg, 12@24kg)
36 alt rev lunges goblet hold (18@20kg, 18@24kg)
Total 22’24
All UB, nice way to start/finish the week!!
Excellent
5.6 km run in a hilly environment. 29 m