2-8 September, 2024 – Invictus Gymnastics Level Two

Please Note: Mobility and General Information for how to best use this programming can be found below Session Three at the bottom of this page.

For full tutorials, click the movement link at the bottom of each section (if applicable).

Session One
A.
Static Handstand Progressions –

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Finger Presses x 15-20 reps
Interval 2 – Wall Climb x 4 reps

Followed by. . .

For 60 seconds, perform:
Side Pressing Handstand Hold x 45 seconds effort

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds
Interval 2 – Push-Up x 6-10 reps

Additional information and tutorials –

Fundamentals of the Kick to Handstand
Proper Hand Placement for Handstand Work
Learning How to Cartwheel from a Handstand
The Finger Bone is Connected to the Hip Bone
The 50 Percent Rule
Don’t Squeeze in Your Handstand

B.
Toes-To-Bar Progressions –

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Toes-To-Bar x 4-8 reps (FAST)
*Attempt to complete these reps with straight legs. It’s more important while following this programming to have straight legs and NOT make contact with the bar than it is to make contact with the bar but sacrificing form or rhythm. The goal is to “swing” your legs to the bar, not to “lift” them to the bar.
Interval 2 – Elbow Jacks x 12 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Bouncing Knees-To-Chest x 40 reps
Interval 2 – Straight Body Crunches x 20 reps

Additional information and tutorials –

The Value of the Half Toes-To-Bar
Starting from a Dead Hang On Bar
Three Tips for Improving your T2B Sets
Knee Bend and Separation is Okay!
Toes-To-Bar Mount

C.
Chest-To-Bar Pull-Up Progressions –

Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Half Toes-To-Bar x 8 reps
Interval 2 – Chest-To-Bar Pull-Up Negatives x 4 reps @ 31A1
– – – – – – – –
Option 2 –
Every 15 seconds, for 3 minutes (12 sets) of complex:
Kipping Pull-Up x 1 + Butterfly Chest-To-Bar Pull-Up x 2 reps
*The way we do the kipping pull-up in this program is to keep the chin back behind the bar and not allowing it to go completely over the bar. Attempt to do the kipping pull-up this way, but try to go a little extra high, as this is the technique used to get into the butterfly chest-to-bar.
– – – – – – – –
Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets)
Chest-To-Bar Pull-Ups Scaled x 10 reps

Followed by. . .

For 60 seconds, perform one set of:
Jumping Chest-To-Bar Pull-Ups x max reps

Additional information and tutorials –

Lat Insertion Pull-Up Tutorial
How To Butterfly Chest-To-Bar Pull-Up
Adjusting Your Grip Width for Chest-To-Bar Pull-Ups
Starting from a Dead Hang
The Butterfly 4 Step

Session Two
A.
Strict Ring Muscle-Up Progressions –

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Squatted Muscle-Up Transitions x 5 reps
*Perform with slow and smooth movement.
Interval 2 – Pause Ring Dips x 3-5 reps (one second pause at the bottom of the dip)

Followed by. . .

For 60 seconds, perform one set of:
V-Ups x 20 reps

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Strict Ring Muscle-Up x 1-2 reps
*If you need more time to successfully perform a muscle-up, it’s better to wait longer than the recommended interval and complete a muscle-up than it is to attempt a strict muscle-ups every thirty seconds and fail. This means, take as much time as necessary to make sure you do not fail reps.

Followed by. . .

For 60 seconds, perform one set of:
Ring Pull-Up with False Grip x max reps

Additional information and tutorials –

Extensor Stretch for the False Grip
Fundamentals of the False Grip for Rings
How to Tape for the False Grip
How to Cheat a Strict Ring Muscle-Up

B.
Kipping Ring Muscle-Up Progressions –

Every minute, on the minute, for 2 minutes (2 sets) of:
Rowing Transition Lifters on Low Rings x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pull x 10 reps (static hang, no swing)
Interval 2 – Pop Swing x 5 reps
*Swings should be as small as absolutely possible while still producing upward bounce created by the hip extension. Challenge yourself to swing smaller each rep and still bounce as high beneath the rings.

Rest 60 seconds, then. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Kipping Ring Muscle-Up x max reps (unbroken)

Followed by. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Full Support on Rings x 7-10 reps
Interval 2 – Banded Face Pulls x 20 reps
– – – – – – – –
Option 2 – (All of the following)
Rest 60 seconds, then. . .

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Mounting Ring Muscle-Up x 1 rep

Immediately followed by. . .

For 60 seconds, perform one set of:
Banded Face Pulls x 40 reps

Additional information and tutorials –

Starting from a Dead Hang on Rings
How to Two-Step Muscle-Up for Long Straps Tutorial
The Value of Ring Swings and Ring Swing Tutorial
The Mounting Ring Muscle-Up Tutorial
Pop Swing Tutorial
The No Zone
The Rising to Rowing Muscle-Up Technique
Kipping Ring Muscle-Ups on Short Straps – A Whiteboard Discussion

Session Three
A.
Handstand Push-Up Progressions –

If you are not familiar with the process of handstand push-up negatives, please watch this VIDEO.

For 60 seconds, perform one set of:
Donkey Kick Burpees x 15 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall x 5 reps
*Be aggressive. Kick up, feet together, then kick back down quickly.
Interval 2 – Reverse Snow Angels x 10 reps @ 1010

Followed by. . .

Every 10 seconds, for 60 seconds (6 sets) of:
Handstand Push-Up Negative x 1 rep @ 40A2

Followed by. . .

Every 10 seconds, for 60 seconds (6 sets) of:
Strict Handstand Push-Up x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Strict Handstand Push-Up x max reps
*These reps do not need to be unbroken, but rather for max reps using any resting technique you’d like to experiment with to find max reps.
Interval 2 – Rest x 30 seconds

Followed by. . .

For 60 seconds, perform:
Handstand Push-Up (singles) x max reps
*For these single reps, as soon as your second foot meets the wall begin your descent. Once your arms are back to full extension at the top of the handstand push-up, kick down immediately. Land, swing your arms back one time then kick back up into your next handstand push-up. The goal is to see how many reps you can complete in 60 seconds without reaching failure as you would for larger sets of strict HSPUs unbroken.

Additional information and tutorials:
Breaking Down the Handstand Push-Up

Additional information and tutorials –

Handstand Push-Up Negatives and Tempo
Breaking Down the Handstand Push-Up
Kipping Handstand Push-Up Tutorial

B.
Ring Dip Progressions –

Every 10 seconds, for 2 minutes (12 sets) of:
Ring Dip x 1 rep
*Insure that you are reaching full depth and extension on each rep.

Followed by. . .

Every 15 seconds, for 2 minutes (1 set) of:
Interval 1 – Full Support Hold x 5 seconds
Interval 2 – Catch Position Hold x 5 seconds
Interval 3 – Full Support Hold x 10 seconds
Interval 4 – Catch Position Hold x 10 seconds
Interval 5 – Full Support Hold x 15 seconds (no rest – descend to catch position for next interval)
Interval 6 – Catch Position Hold x 10 seconds
Interval 7 – Full Support Hold x 10 seconds
Interval 8 – Catch Position hold x 10 seconds

Followed by. . .

Every 20 seconds, for 2 minutes (12 sets) of:
Ring Dips x 2 reps
*Be sure to go to full depth with your knees down and hips forward beneath the shoulders (vertical line from shoulders to knees). Avoid bending at the hips or dropping your chest downward.

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Catch Position Dips x 5-6 reps

Followed by. . .

For 60 seconds, perform one set of:
Full Support Hold x max effort
*Keep your arms as straight as absolutely possible during this movement.

One set of:
Twisted Cross x 60 seconds (30 seconds each side)
_____________________________________
General Information:

Session Duration:
Each session, for each level, is 20 minutes in duration if all equipment is at hand and the athlete stays on task.

Mixing Levels:
Each section (part “A”, “B” or “C”) of each session is focused on a particular movement. You may need to read the programming to know which movement that section is focused on. Mixing levels to create a somewhat “personalized” program for each athlete is highly recommended. For example: If section “A” is focused on handstand walks, section “B” is focused on bar muscle-ups, and section “C” if focused on ring dips, an athlete can use section “A” from Level Two, section “B” from Level One, and section “C” from Level Three, all while keeping the day’s session at the standard 20 minutes of gymnastics work.

Options:
When “Options” are listed they are in the order of difficulty from easiest to most difficult. For example:
Option 1 – (Easiest)
Option 2 – (More difficult)
Option 3 – (Most difficult)

Choosing the right level for a particular movement:
Level One is focused on building strength and fundamental movement patterns specific to each movement. This level is focused to help you grow the ability to perform the skill in a safe and comfortable manner. You will occasionally be asked to “test” a skill, though you may experience your first completed movement (such as a Bar Muscle-Up) during your regular training or while playing around at the gym. The Invictus Gymnastics Program is focused on helping give an athlete the tools to do their skills, but it is the athlete’s responsibility to test their skills on their own time.

Level Two is for the athlete who can already perform their movements successfully but lack volume, consistency or technique. Level Two will provide useful strength and technique drills along with information to better your skill knowledge base while making sure you are performing your very best during your WOD or competitions.

Level Three is designed around the advanced competitive athlete, ranging from local competitions to Regional level competitions. The athlete following this level should be able to perform the section’s focal movement in high repetitions and with consistency. Level Three may also add skills into the workout that are not the focal movement to better compliment the athlete’s body, add an appropriate amount of fatigue, and demand an athlete to be able to think clearly while performing complicated movements. Not all of the movements in this level are typical of functional fitness competitions but will better prepare an athlete for the unexpected for competition purposes.

Tempo – What does 30X0 mean?
If you are not familiar with tempo and how to read it in your programming, watch this VIDEO. If you would like more in-depth information regarding tempo and its benefits, read this great ARTICLE written by Head Coach and Founder of Invictus, C.J. Martin.

Getting Coach’s Feedback:
Join the Invictus Gymnastics Facebook Group. You can ask questions, post video, make friends from around the world and support other athlete’s efforts with the program. Video submission or questions posted while tagging the coach will result in direct help.

Mobility:
Stretching on a daily basis is a necessity for gains in mobility and injury prevention. Please note that the stretches listed below are to be utilized as often as possible even though they aren’t necessarily a part of your daily programming. Additionally, a low-impact and light warm-up is always recommended before stretching, e.g. Assault Bike, a light jog, Bear Crawls, Wall Ball Shots, etc.

Please take a look at the recommended stretches and try to include them in your daily warm-up if at all possible. The stretches/warm-ups are listed in what we would consider order of importance, yet depending on the skills you are working on for the day and your own personal needs the list may (and should) change.

Banded Scarecrow (Upper Anterior Chain Opener)

Med Ball Thoracic Opener

Rocking Box Bridges (Thoracic Mobility)
OR
*Overhead Barbell Underarm Stretch + Wall Bridge

Straddle and Pike Stretch (Adductor and Hamstring Mobility)

Band-Assisted Lat and Hip Flexor Stretch

Wrist Stretches

Twisted Cross

Single Arm Hang from Bar (Lat and Pec Stretch)

Over the Shoulder Barbell Stretch

Calf and Hamstring Combo Stretch

Banded-Assisted Cross-Pull Scap Retraction

Couch Stretch

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