RECOVERY DAY
A.
Review Invictus Content from the Week
* The 5 Aerobic Work Zones
* Foot Prehab for Runners
* Using Action to Overcome Distraction
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!
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. Try this Box Breathing exercise to reduce stress.
Active recovery day with some jogging and yard work.
After 2 full days of rest!!!!! Saturday’s KB warm up….LOVED!! Thursday’s Split Jerk Warm Up! A. E2M for 20 min – Split Jerk x 2 (2s pause in Dip and 2s pause in receiving) 85#, 90, 95, 100, 105, 110, 110, 110, 115, 115 ***first set at 110 was fairly sloppy, and 115 was sloppy the first set and just ok the second set. B. E5min 1000m Row – 4:32 75 S2OH @ 75# – got 55 reps in 30 Strict Pull ups – 3:13 75 DB Thrusters @ 25# DBs – got 60 reps in 75 BJO @ 20″… Read more »
Great work on a tough workout! How was your getaway?
Did the back squats from Friday. I hit all my numbers except I only did 1 rep@ 90%. I just didn’t feel confident enough to go for that second knowing that I can’t bail out in my garage with steel plates. 185 x 5 215 x 5 245 x 3 275 x 2 285 x 1 245 x 6, 6 Did some clean and jerk work from Comptrain (what my box currently follows, or did before quarantine) uscle Clean (0:00 – 5:00) 3 Sets: 3 Muscle Cleans 3 Front Squats 3 Push Presses 75, 95, 115 Technique Complex (5:00 –… Read more »
Great work man! I wouldn’t have had much left in my legs, and you cranked out 5.5 miles.
Thanks Mike! I’ve been doing sprint intervals once a week and long runs once a week for a couple of weeks now. It’s part of a Nike running program I’m following and love it so far. And I need to do some yard work too, I mean, active recovery 🙂