RECOVERY DAY
A.
Review Invictus Content from the Week
* Active Recovery – An Important Piece to Any Program
* Win the Morning, Win the Day!
Do you have a question you’d like one of our coaches to answer? Send them our way! (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 for you to try!
Here are some tips on setting up your meal prep area:
Think Like a Chef: How Adopting ‘Mise en Place’ Makes Meal Prep Easier
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.
Check out this Invictus guided visualization for restorative sleep.Â
Friday workout to catch up with the lifting… back on schedule Monday.
A. DL – 275/5, 305/5, 325/5, 345/5
Tall jumps – all ~36″x36″ up my deck stairs
B. AMRAP 8
15 KBS 24kg
30 later over KB hops
7 rounds + 10 KBS
And now I see that Monday is deadlift and jumping day again – good planning by me! 😛
Yesterdays
A. 4 Rounds for time – 23:18 RX
400m Run – 2:15-2:30
20 Thrusters @ 55# – 13/7 all rounds
15 T2B – UB, UB, UB, 14/1 (all kipping)
10 DBBSO – UB, UB, 7/3, 7/3
B. 3 Sets for quality
Tire Flips x 3
Tire Sledgehammers x 25 each side
Did yesterday’s today Warmup all done A. 4rds for time 400m run 20 thrusters @34kg 15 TTB 10 KB box step overs 1x 24kg and 1x 20kg 20’40 This was a perfect example of how not to do a workout with regards to pacing myself and I absolutely messed it up. At first look I didn’t think it looked to hard this one so came flying out the blocks and did the first round in 3’50 with a 1’35 400m run, all exercises UB. Next run was 1’40 and felt good but got onto the rest of it and absolutely… Read more »