RECOVERY DAY
A.
Review Invictus Content from the Week
* Learning to Lose
* Olympic Weightlifting and Fat Loss
* Escaping the Injury Funk
* How to Determine Your Assault Bike Seat Height
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. Check out the Invictus Nutrition Program.
D.
Mindset Podcast
CrossFit Commentator & Podcast Host – Bill Grundler
A. Yesterdays metcon done with strict pull-ups and HR Pushups.
4 rounds and 120ish meters done at the buzzer
5 rounds finished at 41:20
B. Travis’s core workout 9
My wife and I traded off rounds as Rx. I forgot to mention that.
April 29
A. Bench Press – 85#x3, 95×2, 105×1, 115×1, 120×1, 125×1, 130 (f)
B. EMOM for 30 min (6 sets)
Min 1 – 10-12 cal AB – 12/12/11/10/9/7
Min 2 – 50 DU – UB, UB, 1 trip, UB, UB, 2 trips and only 42 reps
Min 3 – 15 T2B – 11/4, UB remain rounds (strictish)
Min 4 – Max DB snatch – 19, 18, 18, 18, 16, 16
***I was debating on doing this WOD or Helton…Maybe I made a poor choice??
Good work! I think you made the right choice Helton is a killer with the volume of db squat cleans.
Excellent work on the T2B!