RECOVERY DAY
A.
Review Invictus Content from the Week
*Your Head Start to Successful New Year’s Resolutions!
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.
Pre-workout Coffee Recipe For Early Morning Exercisers
D.
Mindset Podcast
Former NFL Player, Speaker, and Author – Anthony Trucks
Endurance workout for me.
Five rounds
10 min rowing
2 min plank (mostly side plank)
Rowing totals:
12195m over 50 minutes
674 total cals
Did the Dec. 10 workout.
A. Power cleans, 6×2 (every 2 min)
155
175
185
205
220
220
(been dealing with a tweak I my left delt. Did not jerk)
B. Max rounds, 12 min (4 rnds + 12 cal)
20 cal AB
10 PU
5 bar to overhead @ 135 (gentle on OH)
Dec 8 Wod
GREAT WU!!
A. For Time – 19:39
80 DU – 2 trips
40 KBS @ 24kg – 25/15
20 Ring Dips – strict 8/7/5
10 Strict Pull Ups – 3/2/singles
800m Run – treadmill 4:30
10 strict pull ups – 3/2/singles
20 Ring Dips – strict 8/6/5/1
40 KBS – 30/10
80 DU – 6 trips
B. 3 sets EMOM
Sup ring rows x 8 @ 2111
Side plank L x 60s
Side plank R x 60s
Rev Snow Angles x 15
Hollow Hold x 60s
Good work! That was a fun workout. I hope you’re doing well with all of the shipping madness!