March 6-12, 2017 – Invictus Gymnastics Level Three

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 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)

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

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

Session One
A.
Every 30 seconds for 60 seconds (one set) of:
Interval 1 – Pistol Squat Balance x 30 seconds (right leg)
Interval 2 – Pistol Squat Balance x 30 seconds (left leg)

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Weighted Pistol Squat Negatives (alternating, heavy) x 6 reps @ 31A1

Followed by. . .

One set of:
Movement 1 – Pike Stretch x 30 seconds
Movement 2 – Straddle Stretch x 30 seconds

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Squat Balance Leg Lift x 12-15 reps (right leg)
Squat Balance Leg Lift x 12-15 reps (left leg)

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Front-Racked Alternating Pistol Squats (medium-heavy) x 10-12 reps (alternate legs)

B.
One set of:
Strict Weighted Pull-Ups (about 50% or 1 rep max) x 6 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Weighted Strict Pull-Up x 3-4 reps (70-80% of 1 rep max)
Interval 2 – Butterfly Pull-Ups x 25 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Lat Insertion Pull-Ups x 30 reps
Interval 2 – Over the Shoulder Barbell Stretch x 30 seconds (15 seconds per side)

C.
Three sets of:
Hollow Body Sit-Up to L-Sit x 20 seconds (max reps)
Rest 10 seconds
L-Sit Flutter Kicks on Kettlebells x 15 seconds (max reps)
Rest 15 seconds

Session Two
A.
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Back-To-Wall Donkey Kick x 8-10 reps
Interval 2 – Hand Plank Shoulder Taps x 30 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Leg Thigh Taps on Wall x 30 reps
Interval 2 –
Option 1 – Lalanne Push-Up x 6-8 reps
Option 2 – Dragon Flag Negative x 6-8 reps @ 40A1 (Use a bench if you have one, rig post, or even a friend’s ankles)

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Wall Climb + Yoyo Walk x 1  rep
Interval 2 – Hand Plank Shoulder Circles x 8 reps (4 each direction)

Followed by. . .

One set of:
Handstand Marching x 150 reps (2 minute cap)

B.
Every 30 seconds, for 3 minutes (6 sets) of:
Dynamic Push-Ups (on floor) x 10 reps

C.
Every minute, on the minute, for 3 minutes (3 sets) of:
Downward Dog Ring Handstand Push-Ups

x 6 reps @ 3131

Session Three
A.
Every minute, for 3 minutes (3 sets) of:
Legless Rope Climb

x 2-3 reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Legless Rope Climb from L-Sit x 1 rep

Rest 60 seconds, then. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rope Pull-Up Taps x 4-6 reps
Interval 2 – Rope Climb (with feet) x 1 rep

B.
Every 10 seconds, for 60 seconds (6 sets) of:
Bar Muscle-Up x 1 rep

Followed by. . .

Every 20 seconds, for 2 minutes (6 sets) of complex:
Air Chair Swing + Bar Muscle-Up x 1 rep

Followed by. . .

Every minute, on the minue, for 2 minutes (2 sets) of complex:
Toes-To-Bar x 10 + Bar Muscle-Up x 4

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Toes-To-Bar Candlestick Press x 3 reps

Followed by. . .

One set of:
Dragon Flag Negative x 15-20 reps @ 50A1