May 1-7, 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 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

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.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Squat x 2 reps @ 38X1 (right leg)
Interval 2 – Pistol Squat x 2 reps @ 38X1 (left leg)

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Squat Balance Single Leg Lifts x 10-15 reps (right leg)
Interval 2 – Spuat Balance Single Leg Lifts x 10-15 reps (left leg)

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Front Racked Alternating Pistol Squat x max reps (light weight)
Interval 2 – Rest

Followed by. . .

Every 15 seconds, for 4 minutes (8 sets) of complex:
Interval 1 – Weighted Pistol Squat Negative (4 second descent) + Weighted Pistol Squat Pulses x 5 reps (right leg)
Interval 2 – Weighted Pistol Squat Negative (4 second descent) + Weighted Pistol Squat Pulses x 5 reps (left leg)

B.
Every 10 seconds, for 60 seconds (6 sets) of:
Strict Chest-To-Bar Pull-Up x 2 reps

Followed by. . .

Every 15 seconds, for 2 minutes (8 sets) of:
Strict Pull-Up x 3 reps

Followed by. . .

Every 20 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pull-Up Pulses x 8 reps
Interval 2 – Half Pull-Up Pulses x 8 reps
Interval 3 – Half Pull-Up x 8 reps

C.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Hollow Body Sit-Up to L-Sit on Kettlebells x 5 reps
Interval 2 – V-Up x 15 reps
Interval 3 – Elbow Plank x 25 seconds

Followed by. . .

For 60 seconds, perform one set of:
L-Sit Flutter Kicks on Kettlebells x max reps

Session Two
A.
Every minute, on the minute, for 6 minutes (6 sets) of:
Interval 1 – Single Leg Thigh Taps x 30 reps
Interval 2 – Back-To-Wall Handstand Hold x 40 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of complex:
Handstand Marching x 10 reps + Handstand Walk x 3 meters

B.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Elevated Foot Push-Up x 10 reps
Interval 2 – Hand Plank Shoulder Circles x 10 reps (5 reps each direction)
Interval 3 – Push-Ups on Low Rings x 5 reps @ 21X0

C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Double Bamboo Strict Shoulder Press x 8 reps
Interval 2 – Handstand Hold on Low Rings x 30 seconds

Session Three
A.
Every 30 seconds, for 3 minutes (3 sets) of complexes:
Interval 1 – L-Hang x 5 seconds + Toes-To-Rope x 6 reps
Interval 2 – L-Hang Rope Pull-Ups x 6 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Legless Rope Climb x 1 rep

Followed by. . .

Every 20 seconds, for 2 minutes (6 reps) of:
Rope Climb (use legs) x 1 rep

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Pull-Up Taps x 10 reps (5 reps each hand)

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Bar Muscle-Up Pulls x 6 reps
Interval 2 – Bar Muscle-Up (from box) x 4 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Toes-To-Bar Candlestick Press x 4 reps (2 second hold at extended inverted position)
Interval 2 – Dragon Flag Negatives x 4 reps @ 40A1

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Toes-To-Bar x 10 reps
Interval 2 – Bar Muscle-Up x 4 rep

Followed by. . .

For 60 seconds, for max reps, perform one set of the complex:
Toes-To-Bar x 1 rep + Bar Muscle-Up x 1 rep