RECOVERY DAY
A.
Review Invictus Content from the Week
* What are Plyometrics & What is Their Purpose?
* Q&A: Should I Continue the Pull-Up Program if I Can’t Lift My Arms Overhead?
* Pro Tips for Pacing Your Run
* A Lifter, Her Barbell & Her Coach
* “Mind Muscle” How to Obtain More Hip Internal Rotation
* Handstand Walking Tips
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!
Eggplant & Vegetable “Lasagna”
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!
Summary of Friday to Sunday Friday: 1.5 mile run x 3 was with pace 5:49 (calculated 5:52)/5:43 (calculated 5:38)/5:25 (calculated 5:24). Not happy with second set… Saturday: Snatch: up to 44 kg, felt better than last week C&J: up to 60 kg (pushed percentages as I did 97% last week) Ring dips etc. Not for time, ring dips UB, RC from seated Assault bike: 103 reps, AB in 0:38 ish Sunday: HSW practice done. EMOM 15 m x 3 UB Back squats: all sets up on 78 kg, felt good Conditioning: 16:53… Row in 4:09 and then I mentally broke… Read more »