RECOVERY DAY
A.
Review Invictus Content from the Week
* 10 Ways You Can Strengthen Your Mind Every Day
* 3 Tips for the Injured
* Pro Tip: Don’t Drop Your Deadlifts
* How to Properly Execute Rotational Med Ball Throws
Do you have a question you’d like one of our coaches to answer? (michele@invictusfitness.com)
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!
Holiday Side Dish for Fans of Keto or Fans of Cheese
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 great holiday gift idea for your favorite athlete? Check out these Invictus Guided Visualizations!
Active recovery row. All done with nasal breathing
30 minutes
6571 meters
384 cals
November 18 WOD A. Jackie – RX – 9:03 Row 1000m – 4:24 50 Thrusters – 33/17 30 Pull Ups – kipping 20/5/5 ***Not my best, not my worst..kinda down the middle..I tried to keep everything on pace with my fastest Jackie time…but today the transitions killed me! I took over 30s to get started on the thrusters and probably an extra 5-7s between breaks. It all adds up way to fast without even realizing it. B. 3 Rounds for quality Plank crossbody Dumbbell drag x 20 @ 30# Kneeling med ball slams x 20 @ 14# (10 each arm)… Read more »
That’s still a good time! I know there are some workouts where I take some extra time when I would have pushed harder if someone was beside me especially if I miss my target time.