RECOVERY DAY
A.
Review Invictus Content from the Week
* Shut Your Mouth When You Sleep!
* Accessory Work for Squatting
* Building Foundations vs Taking Shortcuts
* Do Better Dead Bugs w/ This Tactile Cue
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.
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!
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.
The Invictus Mindset Podcast – The Storyteller’s Story
I agree! That without proper nutrition, no training will help you get in shape and muscle mass! 60-80% of the result is a balanced athlete’s diet!
Wednesday’s WOD
WU + MM Foot and Shin Love!
A. E8M for 40 min (5 sets) – 5:05 / 5:03 / 5:28 / 5:37 / 5:23
250m Row – 1:04/1:03/1:05/1:05/1:07
400m Run – TM between 7-7.7 mph
50 KB swings @ 16kg – UB, UB, 35/15, 36/14, 38/12
B. Rounds 10,9,8,7,6,5,4,3,2,1
Sumo Squats
Russian Box Step Ups @ 20″ each leg
Side Lunges each leg
GHD Glute Ham Raises
***All done at body weight with focus on glutes, hams, inner thighs and quads!!
C. Green Bay Packers Game…Go Pack Go!!! ?