9-15 September, 2024 – Invictus Gymnastics Level Three

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.
Pistol Squat Progressions –

One set of:
Kettlebell Ankle Pulse x 20 reps (each leg)

Followed by. . .

Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Weighted Pistol Balance Pulses x 2 reps (right leg, pause at horizontal)
Interval 2 – Weighted Pistol Balance Pulses x 2 reps (left leg, pause at horizontal)
*Keep the weight light. This is a warm-up for positioning and activation.

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Weighted Pistol Squat Negative x 4 reps @ 40A1
*Challenge yourself with the weight, but keep the weight light enough that you can maintain a consistent speed throughout your descent, especially from parallel to the bottom of the squat.

Followed by. . .

For 2 minutes, perform one set of:
Alternating Pistol Squat x max reps
*Find a maintainable rhythm and tempo to these as to finish the full two minutes without taking breaks.

B.
Pull-Up Progressions –

Every minute, on the minute, for 4 minutes (4 sets) of:
Strict Chest-To-Bar Pull-Up (regular grip width) x 6 reps
*Complete each rep in a long, relaxed hang before performing the next rep.

Followed by. . .

Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Reverse Snow Angel x 30 reps (fast) + Butterfly Chest-To-Bar Pull-Ups x 15 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 3 minute (3 sets) of complex:
Handstand Marching x 20 reps + Butterfly Chest-To-Bar Pull-Ups x 15 reps

Additional information and tutorials –

Lat Insertion Pull-Up Tutorial
Kipping Pull-Up Tutorial
Butterfly 4 Step
The Lazy L Bar Mount
Starting from a Dead Hang

C.
L-Sit Progressions –

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – L-Sit Hold on Kettlebells x 15-20 seconds
Interval 2 – V-Up x 10 reps

Followed by. . .

Every 30 seconds for 2 minutes (2 sets) of:
Interval 1 – Side Plank with Hip Circles x 10 reps (right side)
Interval 2 – Side Plank with Hip Circles x 10 reps (left side)
*Keep hips and shoulders stacked, and the direction you should move your hips should go: downward, forward, upward, backward. Concentration should be on the forward and upward parts of the movement to get maximum range of motion in the torso.

Session Two
A.
Handstand Walking Progressions –

For 60 seconds, perform one set of:
Back-To-Wall Handstand Marching x max reps

Followed by. . .

Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Strict Handstand Push-Up x max reps
Interval 2 – Rest

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Wall Climb x 4 reps
Interval 2 – Handstand Walk x 6 meters

Rest 60 seconds, then. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Reverse Handstand Walk x 3 meters

Additional information and tutorials –

Breaking Down the Handstand Walk
Proper Hand Positioning for Handstand Work
Gas Pedal/Brake Pedal for the Ramp
Rocking Vs. Waddling for Handstand Walk and Marching

B.
Push-Up Progressions –

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic Push-Ups on Floor x 7 reps
Interval 2 – Elbow Drops x 7 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Push-Ups to 8″ Deficit x 12 reps

Immediately followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of complex:
Hand Plank Shoulder Taps x 30 reps + Push-Ups x 15 reps

Followed by. .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Banded Single Arm Triceps Extensions x 20 reps (right arm, fast)
Interval 2 – Banded Single Arm Triceps Extensions x 20 reps (left arm, fast)
*Use a thin band to allow full extension of the elbow and speed. Insure that you are keeping your shoulder down and away from your head by flexing the lats.

Session Three
A.
Rope Climb Progressions –

Option 1 –
Every 45 seconds, for 3 minutes (4 sets) of:
Legless Rope Climb x 1-2 reps
– – – – – – – –
Option 2 –
Every 45 seconds, for 3 minutes (4 sets) of:
Legless Rope Climb from L-Sit x 1 rep
– – – – – – – –
Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Climb (with legs) x 2-3 reps
*Utilize the rope climb mount each rep to shorten the length of your climb. Each climb, try to keep the amount of pulls to the top of the rope consistent.

Followed by. . .

Every 10 seconds, for 60 seconds (3 sets) of:
Interval 1 – Rope Pull-Up Taps x 3 reps (right hand)
Interval 2 – Rope Pull-Up Taps x 3 reps (left hand)
*Feet should stay off the floor unless you are switching hands.

B.
Bar Muscle-Up Progressions –

Every minute, on the minute, for 2 minutes (2 sets) of:
Kipping Front Lever x 8 reps (straight leg option)
*Though this is kipping, use control on the descent to maintain a steady speed.

Followed by. . .

Every 15 seconds, for 2 minutes (8 sets) of complex:
Air Chair Swing + Bar Muscle-Up x 1 rep
*Movements should be connected.

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of complex:
Toes-To-Bar x 10 + Bar Muscle-Up x 1-3 reps

Followed by. . .

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Handstand Walk x 10 meters
Interval 2 – Strict Chest-To-Bar Pull-Ups x 2-4 reps
Interval 3 – Lalanne Push-Ups x 6 reps

Additional information and tutorials –

Bad Cheerleader Jump to Bar
Target Reach Swing Tutorial
Breaking Down the Bar Muscle-Up
Connecting Bar Muscle-Ups – The Drop
Bar Muscle-Up Tips – Knees Up!
Slack is Bad
Starting from a Dead Hang
________________________________________
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