April 17-23, 2017 – Invictus Gymnastics Level One

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

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

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 Pulses x 20 reps

Followed by. . .

Option One –
Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Front Weighted Pistol Squat Balance (with or without use of a rig post) x 10 seconds (right leg)
Interval 2 – Front Weighted Pistol Squat Balance (with or without use of a rig post) x 10 seconds (left leg)

Option Two –
Every 10 seconds, for 2 minutes ( 6 sets) of:
Interval 1 – Pistol Squat Balance x 10 seconds (right leg)
Interval 2 – Pistol Squat Balance x 10 seconds (left leg)
*If your mechanics start breaking down you may opt to hold your toe on the extended leg with the hand on the same side)

Followed by. . .

For the next 2 minutes attempt your first Pistol Squat (on each leg). If you do still do not complete a full Pistol Squat on each leg, move on to “PP1”. If you do in fact complete a full Pistol Squat, spend this 2 minutes slowly working on the positioning of your Pistol, feeling for inconsistencies in each leg, then at the end of the 2 minutes, move on to “PP2”.

PP1 –
Every 15 seconds, for 4 minutes (8 sets) of:
Interval 1 – Front-Weighted Pistol Squat Negative x 1 rep @ 61A0 (right leg)
Interval 2 – Front-Weighted Pistol Squat Negative x 1 rep @ 61A0 (left leg)
*Make sure to keep your straight leg and weighted arms out in front of you as far as you can reach so your chin is out past your knee and toes.

PP2 –
Every 10 seconds, for 4 minutes (12 sets) of:
Interval 1 – Pistol Squat x 1 rep (right leg)
Interval 2 – Pistol Squat x 1 rep (left leg)
*If you fail a rep on either leg, substitute the full Pistol Squat with Pistol Squat Negative (for the failed leg[s]) @ 51A1

B.
Option One –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pull-Up Negative x 4 reps @ 40A1
Interval 2 – Lat Insertion Pull-Up x 10 reps @ 1010

Option Two –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Tempo Pull-Up x 4 reps @ 21X1
Interval 2 – Lat Insertion Pull-Up x 10 @ 1010

Followed by. . .

For 60 seconds, perform one set of:
Jumping Pull-Ups x max reps

Immediately followed by. . .

One set of:
Pull-Up with Scaling Option x 15 reps @ 2010

Followed by. . .

Every minute, on the minute, for 2 mintutes (2 sets) of:
Chest-To-Bar Diagonal Hold x 30 seconds

C.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – L-Sit Lifts on Box x 30 reps
Interval 2 – Seated Piked Single Leg Lifts

x 20 reps (each leg)

Session Two
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Handstand Marching on Box x 30 reps
Interval 2 – Rocking Box Bridge x 3 reps

Followed by. . .

Option 1 –
One set of:
Kick to Handstand on Wall Scaled

x 2 minutes (rest as needed)

Option 2 –
One set of:
Kick-Up to Handstand on Wall practice x 2 minutes (rest as needed)

Option 3 –
One set of:
Handstand Marching x 2 minutes (rest as needed)

Followed by. . .

Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Side-Pressing Handstand Hold x max effort
Interval 2 – Reverse Snow Angel x 20 seconds

Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Side-Pressing Handstand Walk x max effort
Interval 2 – Reverse Snow Angel x 20 seconds

Followed by. . .

Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Shoulder Shrugs x 20 reps
Interval 2 – Ceiling-Reaching Straight Body Crunches x 20 reps
Interval 3 – Wall Climb x 3 reps
Interval 4 – Straight Leg Bottom Balance x 20 seconds

B.
Option 1 –
Every 10 seconds, for 2 minutes (12 sets) of complex:
Hand Plank x 7 seconds + Push-Up x 2 reps

Option 2 –
Every 10 seconds, for 2 minutes (12 sets) of complex:
Hand Plank Shoulder Taps x 12 reps + Push-Up x 2 reps

Followed by. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Elevated Foot Hand Plank Arch Hollows x 10 seconds

Followed by. . .

For 60 seconds, perform one set of:
Incline Push-Up on 30″ Box x max reps

Session Three
A.
One set of:
Spend two minutes accumulating as much time on the rope with feet off the ground.

Folowed by. . .

Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rope Hang Hold x 15 seconds
Interval 2 – Rope Pull-Ups from Box x 6 reps

Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rope Pinch to Stand x 4 reps
Interval 2 – Rope Pull-Ups from Floor x 6 reps

Followed by. . .

Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rope Hang Knees-To-Armpits x 3-5 reps
Interval 2 – Rope Pull-Ups from Box x 6 reps

Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rope Climb Mount x 2-3 reps
Interval 2 – Rope Pull-Ups from Floor x 6 reps

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Bar Jump-Up x 6-8 reps
Interval 2 – Kipping Swing x 8 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Bar Muscle-Up Stomps x 5 reps
Interval 2 – Supine Plate Lift (15#/25#) x 8 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Tuck-Up x 15-20 reps
Interval 2 – Deep Bar Dips x 8 reps (Use Stem Riser Bar)

Followed by. . .

For 60 seconds, perform one set of:
Bouncing Knees-To-Chest x max reps