January 30 – February 5, 2017 – Invictus Gymnastics Level Two

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 Balls 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)

Rocking Box Bridges (Thoracic Mobility)

Straddle and Pike Stretch (Adductor and Hamstring Mobility)

Band-Assisted Lat and Hip Flexor Stretch

Single Arm Hang from Bar (Lat and Pec Stretch)

Calf and Hamstring Combo Stretch

Banded-Assisted Cross-Pull Scap Retraction

Session One
A.
One set of:
Mini Release Handstand x 10 reps

Immediately followed by. . .

One set of:
Handstand Hold to Handstand Fall-Over x 5 reps

Followed by. . .

One set of:
Static Handstand Hold (max time)  x 5 reps (two minutes max)

Followed by. . .

Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Handstand Shoulder Shrugs (wall-facing) x 20 reps
Interval 2 – Incline Push-Ups on 30″ Box x 30 reps
Interval 3 – Hand Plank Shoulder Taps

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x 40 reps

Followed by. . .

B.
Every 30 seconds, for 3 minutes (2 sets) complete:
Interval 1 – Kipping Swings on Bar x 6-8 reps
Interval 2 – Strict Toes-To-Bar x 6-8 reps
Interval 3 – Pike Stretch x 30 seconds

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Kipping Toes-To-Bar x 12 reps, or. . .
Kipping Knees-To-Chest x 16 reps

Immediately followed by. . .

Every minute, on the minute, for 6 minutes (2 sets) complete:
Inteval 1 – Bar Hang Knees-To-Chest x 10 reps @ 20X1
Interval 2 – Supine Overhead Plate Lifts (15/25) x 15 reps
Interval 3 – Hollow Body Bounces x 50 reps

Followed by. . .

C.
One set of:
Strict Pull-Up or Strict Chest-To-Bar Pull-Up x 5-7 reps

Immediately followed by. . .

Complete one of the movements below with a 60 second time cap:
Option One –
Kipping Pull-Up or Kipping Chest-To-Bar Pull-Up x 30 reps
Option Two –
Butterfly Chest-To-Bar Pull-Ups x 20 reps

Session Two
A.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Muscle-Up Transition on Low Rings x 6-8 reps
Option One (Feet on floor)
Option Two (Feet on box)
Option Three (Calves on box)
Interval 2 – Ring Dips with or without Scaling Options x 10 reps
Interval 3 – Ring Pull-Up With False Grip x 6 reps @31X1

Followed by. . .

B.
Every minute, on the minute, for 5 minutes (5 sets) of the complex:
Cast Swing x 1 rep + Pop Swing x 5 reps

Followed by. . .

Every 30 seconds, for 2  minutes (4 sets) of:
Speed Swings x 3 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of the complex:
Cast swing x 1 rep + Peekaboo Swing x 3 reps

Followed by. . .

One set of:
Kipping Muscle-Up x max reps

Session Three
A.
If you are unfamiliar with the process of Handstand Push-Up Negatives and Tempo, watch this video.

Every minute, on the minute, for 5 minutes (5 sets) of the complex:
Strict Handstand Push-Up x 5 reps + Handstand Push-Up Negatives x 3 reps @ 30A1

Followed by. . .

Every minute, on the minute, for 5 minutes (5 sets) of:
Box Bridged Handstand Push-Ups to 4″ Deficit x 6 reps

Followed by. . .

One set of:
Reverse Snow Angels x 40 reps

Followed by. . .

B.
Every 15 seconds, for 2 minutes (6 sets) of complex:
Ring Dip x 1 rep + Full Support Hold x 5 seconds

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Ring Dips with or without Scaling Options x 10 reps

Followed by. . .

One set of:
Single Arm Hang from Bar x 30 seconds (each arm)

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Klaus
Klaus
February 5, 2017 4:34 am

Session 2 today. Love the transition, dip, pull ups EMOM, really good for building strength and feel for the muscle up. All of the kipping/ swinging motions felt slightly heavy and I wasn’t able to get any kipping muscle ups, so I did them strict and got 3. Really looking forward to learning the kip properly so that I don’t always have to do them strict!

Brandon Wanless
Brandon Wanless
February 4, 2017 9:54 am

Session 3

Warmed up with Snow Angels and Single Arm Hang

HSPU + Negatives
– Set 1 and 2 as Rx
– Sets 3-5 to ab mat

Box Bridge HSPU completed
– Scaled by building up 4″ deficit and placed ab mat in between
– These burned but were great!

Ring Dips completed!

Brandon Wanless
Brandon Wanless
February 5, 2017 5:16 am
Reply to  Travis Ewart

I’ll video that next time! And I always watch all the videos because they are super helpful 🙂

Klaus
Klaus
February 4, 2017 6:24 am

Session 1 today. Have been sick for the last two weeks, so time to get back into it. Couldn’t hold the static handstand for very long, as I would either fall back or take a few steps forward. Also found it difficult to string the CTB, as my grip tends to slip and then I can’t kip and pull with as much power anymore. The rest of the exercises felt great!

Klaus
Klaus
February 5, 2017 12:04 am
Reply to  Travis Ewart

It might be grip strength, however I don’t have the problem with T2B or normal strict pull-ups. Only with the butterfly motion I can’t seem to hold on properly for very long.

Klaus
Klaus
February 5, 2017 10:12 am
Reply to  Travis Ewart

Will do! The bar is extremely smooth, however that should not be an excuse!

Brandon Wanless
Brandon Wanless
February 3, 2017 2:17 pm

Session 2

Transitions/Dip/Pullup circuit completed

Swing EMOMs completed
(As shown in my Facebook video, my Pop Swing isn’t good. In hindsight, I should’ve rewatched the videos.)

Max Muscle Ups = 3 reps
(Just felt clunky. Maybe cause it was my second session today…maybe because my Pop Swing wasn’t functional…this is a far cry from my best muscle up exhibition!)

Brandon Wanless
Brandon Wanless
January 31, 2017 5:28 pm

Session 1 Section A completed as Rx

FYI The mini release handstand, handstand hold to fall over, and the handstand shoulder shrug videos didn’t work 🙁

Brandon Wanless
Brandon Wanless
January 30, 2017 6:48 am

Session 1 Sections B & C

*Coming off my first individual 2-day comp, so today felt more like active recovery*

Completed all reps in Section B

Section C
– 5 Strict CTB
– 14 Butterfly CTB in 1:00
(Lots of triples and doubles. Struggling with stringing them together.)

Btw, the handstand work and ring muscle up work really paid off this weekend and helped me place 11th overall at the comp 🙂 🙂 🙂

Brandon Wanless
Brandon Wanless
February 1, 2017 2:43 am
Reply to  Travis Ewart

I need to have more forethought about problem movements instead of thinking about it afterwards and not videoing it. Definitely sending CTB video next time I do them because I could really use some instruction! Thanks again Travis!

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