April 3-9, 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 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)

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

If you are unfamiliar with tempo and how tor 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.

Session One
A.
One set of:
Kettlebell Ankle Pulse x 20 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pistol Squat with 2 second pause x 6 reps (right leg)
Interval 2 – Pistol Squat with 2 second pause x 6 reps (left leg)

B
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 (Complex) – Strict Pull-Up x max reps (unbroken) + Kipping Pull-Up x 4 reps
Interval 2 – Hand Plank Shoulder Taps x 30 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Chin Hang x 15 seconds
Interval 2 – Lat Insertion Pull-Ups x 10 reps

C.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – L-Sit Flutter Kicks (high or low) x 20 seconds
Interval 2 – Straight Leg Bottom Balance x 20 seconds
Interval 3 – Hand Plank Cross Knee-To-Elbow x 20 seconds
Interval 4 – Backward Straddled Scoots x 10 reps

Followed by. . .

One set of:
Banded Triceps Extension x 30 reps (each arm) @ 1010

Session Two
A.
Spend 60 seconds working on proper hand and foot placement for a Kick to Handstand.

Followed by. . .

Every 20 seconds, for 3 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 15 seconds
Interval 2 – Wall Climb x 1 rep (slow and controlled)
Interval 3 – Donkey Kick x 4 reps (goal is to hit full Handstand and land quietly)

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Back-To-Wall Handstand Marching x 15 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of complex:
Handstand Walk x 6 meters + Ceiling-Reaching Crunches x 10 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Arm Side Plank with Hip Circles x 8 reps (each side)
Interval 2 – Wall Slides x 8 reps @ 2121

B.
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Hand Plank Shoulder Taps x 40 reps + Push-Up x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Single Arm Hand Plank x 10 seconds (each arm)
Interval 2 – Incline Push-Ups on 30″ Box x 15 reps

Followed by. . .

Every 30 seconds, for 60 seconds (2 sets) of:
Supinated Palm Hand Plank x 20 seconds

Session Three
A.
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Rope Pull-Up Taps x 6 reps (3 reps each hand) + Rope Climb x 1 rep

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of complex:
Toes-To- Rope x 4 reps + Rope Climb x 1 rep

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Rope Pull-Up with Scaling Option x 20 reps @ 20X0 (switch Hands every 5 reps)

B.
Every 10 seconds, for 60 seconds (6 sets) of:
Target Tap Swing x 2 reps (Keep swing small and avoid propelling yourself into a bigger swing by use of your feet)

Followed by. . .

Every 15 seconds, for 2 minutes (8 sets) of complex:
Target Tap Swing + Toes-To-Bar x 1 rep

Followed by. . .

Every 20 seconds, for 3 minutes (9 sets) of complex:
Target Tap Swing + Air Chair Swing x 1 rep

Followed by. . .

Option 1 –
Every 30 seconds, for 4 minutes (8 sets) of:
Air Chair Swing x 3 reps

Option 2 –
Every 30 seconds, for 4 minutes (8 sets) of complex:
Air Chair Swing x 1 rep + Bar Muscle-Up x 1 rep

Followed by. . .

Option 1 –
Spend 60 seconds attempting your first Bar Muscle-Up

Option 2 –
Rest 30 seconds, then. . .

For 30 seconds, perform:
Bar Muscle-Up x max reps (If or when you fail your Bar Muscle-Up, for every second remaining in your time frame, perform two V-Ups. Your goal should be 10 Bar Muscle-Ups.)