9-15 January, 2023 – 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 Hold Progressions –

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Elbow Supported Handstand Hold x 30 seconds effort
Interval 2 – Back-To-Wall Split Handstand Hold x 30 seconds (new tutorial below)

Followed by. . .

Spend 60 seconds performing one set of:
Static Handstand Hold x max effort
*It is okay to walk on your hands to regain balance. Accumulate as much time on your hands as possible. Be sure that your fingers are pointing forward.

Immediately followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Finger Presses x 20 reps
Interval 2 – Back-To-Wall Handstand Finger Press Away x 30 seconds effort

Additional information and tutorials –

Back-To-Wall Split Handstand Hold Tutorial
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 2 minutes (2 sets) of:
Interval 1 – L-Hang from Bar x 15 seconds effort
Interval 2 – Kipping Toes-To-Bar x 3-6 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Toes-To-Bar x 3-6 reps
Interval 2 – Elbow Jacks x 30 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 minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Negative x 5 reps @ 41A1
Interval 2 – Pull-Up Pulses x 10-12 reps
*Use one hand’s width wider grip than you normally would for a strict pull-up on both of these exercises.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wide Grip Strict Chest-To-Bar Pull-Up x 3 reps @ 21X1
Interval 2 – Wide Grip Lat Insertion Pull-Ups x 12 reps
– – – – – – – –
Followed by. . .

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Kipping or Butterfly Chest-To-Bar Pull-Ups x 30 seconds (max reps)
*It’s not necessary on kipping C2B to actually make contact with your chest to the bar. The best approach is to get high enough to make your chest touch, as this will be the approach to the butterfly.
Interval 2 – Jumping Chest-To-Bar Pull-Ups x 60 seconds (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 –

Strict ring muscle-ups require the use of a false grip. Please watch the video at the end of this section for details on the false grip.
If you are not familiar with tempo and how to read it in your programming, please watch this VIDEO before performing this section.

*If you find that you begin to lose tension during the dip negative, please opt to place your feet on the floor or other surface to control the rate of descent of the dip.

For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 60 seconds

Followed by. . .

Option 1 –
Every minute, on the minute, for 5 minutes (5 sets) of:
Banded Assisted Strict Muscle-Up Transitions x 5-6 reps
*Move through the transition as slowly and smoothly as possible. Avoid any gain of momentum to rely completely on strength and technique.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 5 minutes (5 sets) of:
Strict Muscle-Up to Catch Position x 1-4 reps
*This is a large rep range. Try to plan well enough to stick with your chosen amount of reps for all five sets.
– – – – – – – –
Followed by. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Dip Negatives x 10 reps @ 30A0
Interval 2 – Ring Pull-Ups with False Grip x 5 reps
*Try to bring the rings as low to your chest as possible, pressing downward on the rings. The goal is to pull-up so high that you begin to feel tension in your triceps insertion just above your elbow. It is acceptable to kip a little bit if you think it’s necessary to get optimal height.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Muscle-Up Negative x 4 reps (slow and controlled, 6 second descent)
Interval 2 – Strict Ring Muscle-Up Scaled x 6-8 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 10 seconds, for 60 seconds (6 sets) of:
Cast Swing x 1 rep
*Start from the floor each rep.

Followed by. . .

Every 20 seconds, for 3 minutes (9 sets) of complex:
Cast Swing x 1 rep + Shove Pop Swing x 1 rep

Followed by. . .

Every 30 seconds, for 4 minutes (8 sets) of:
Mounting Ring Muscle-Up x 1 rep
*If this rep scheme is too high for you, rest every other set.

Followed by. . .

One set of each:
Prone Cuban Press (full range of motion) x 10 reps
Prone Cuban Press Positions 1-6 x 15 reps (each position)

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 and tempo, please watch this VIDEO.

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

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Rocking Box Bridge x 10-15 reps
Interval 2 – Headstand on Wall x 30 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (1 set) of:
Interval 1 – Strict Handstand Push-Up x 3 reps
Interval 2 – Strict Handstand Push-Up to 2″ Deficit x 2-3 reps
Interval 3 – Strict Handstand Push-Up to 2″ Deficit x 1-2 reps
Interval 4 – Strict Handstand Push-Up to 2″ Deficit x 1-2 reps
Interval 5 – Strict Handstand Push-Up to 4″ Deficit x 1-2 reps
Interval 6 – Strict Handstand Push-Up to 4″ Deficit x 1 rep
*If at any time you fail a rep, continue the rep scheme as assigned per interval on the last successful depth. Decrease depth if you fail again.

Rest 60 seconds, then. . .

Every 10 seconds, for 2 minutes (12 sets) of:
Headstand Kip-Up to Handstand (with or without deficit) x 1 rep
*Use the depth that you finished the last set with safely. If you fail a rep, remove the deficit as necessary to complete your reps.

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 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 20 seconds
Interval 2 – Catch Position Hold on Rings x 10 seconds

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – 1/4 Ring Dip x 10 reps (Slight bend in the arms to complete lock-out)
Interval 2 – Catch Position Dips x 10 reps

Followed by. . .

For 60 seconds, perform one set of:
Ring Dips Scaled x max reps
*Use your legs as little as possible to challenge yourself.
______________________________________________________________________
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 it’s 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