May 1-7, 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)

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.
One set of:
Kettlebell Ankle Pulses x 40 reps (20 reps each leg)

Followed by. .

Every 30 seconds, for 3 minutes (3 sets) of:
Banded Pistol Squat x 10 reps (right leg)
Banded Pistol Squat x 10 reps (left leg)
*Feel free to hold on to the band to get through these reps. This exercise is scalable by nature and is being used to familiarize your body with the full range of motion of the Pistol Squat.

Rest 60 seconds, then. . .

Option 1 –
Every 45 seconds, for 6 minutes (4 sets) of:
Front-Weighted Pistol Squat Negatives x 4 reps @ 42A1

Option 2 –
Every 45 seconds, for 6 minutes (4 sets) of:
Alternating Pistol Squat Negatives x 4 reps @ 42A1

B.
Every 10 seconds, for 60 seconds (6 sets) of:
Chin Hang Toe Tap x 5 seconds (or 5 reps)

Followed by. . .

Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Pull-Up Scaled with Zero Assist Negative x 3 reps @ 3030

Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Pull-Up x 3-4 reps @ 31X0

Followed by. . .

Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Lat Insertion Pull-Up x 7-10 reps

Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Half Pull-Up (Top of head at bar height) x 7 reps

C.
Every 20 seconds, for 4 minutes (4 sets) of:
Interval 1 – L-Sit Flutter Kicks on Box (high or low) x 10 seconds
Interval 2 – Elbow Jacks x 10 reps
Interval 3 – Tuck-Up x 10 reps

Session Two
A.
If you are unfamiliar with the technique used to kick to a Freestanding Handstand, watch this VIDEO.

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 40 reps (fast)
Interval 2 – Reverse Snow Angels x 20 reps @ 1010

Followed by. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Marching on Box x 30 reps
Interval 2 – Mini Handstand x 20 reps

Option 2 –
Every minute, on the minute, for 4 minute (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 30 reps
Interval 2 – Mini Release Handstand x 15-20 reps

Followed by. . .

Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall Scaled x 45 seconds
Interval 2 – Three Quarter Handstand (freestanding) x 45 seconds

Option 2 –
Every minute, on the minute,  for 6 minuters (3 sets) of:
Interval 1 – Kick to Handstand on Wall x 45 seconds
Interval 2 – Freestanding Split Handstand x 45 seconds

Option 3 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Side-Pressing Handstand Hold x 45 seconds
*Remove your foot from the wall as much as possible to try to hold the Handstand. When you begin to lose balance place your foot back on the wall.
Interval 2 – Freestanding Handstand Marching x 45 seconds

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic Push-Up on 24″ Box x 6-10 reps
Interval 2 – Supine Table Hold x 15 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 10 reps
Interval 2 – Hand Plank Shoulder Taps x 15 reps

Session Three
A.
If you are unfamiliar with the Rope Foot Hold technique, watch this VIDEO

.

Every 15 seconds, for 3 minutes (6 sets) of:
Interval 1 – Rope Climb Mount x 1 rep
Interval 2 – Tuck-Ups x 5 reps

Followed 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 (alternate hands)

Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rope Hang Knees-To-Armpits x 6 reps
Interval 2 – Rope Pinch to Stand x 3 reps

Followed by. . .

Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Climb x max effort (20 second cap)

Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Climb x 1 rep

Option 3 –
Every 30 seconds, for 3 minutes (6 sets) of:
Rope Climb x 1 rep

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Target Reach Swing x 10 reps
*Aim for the center of the target, but don’t touch it. Feet should be pointing toward it during the entire set.
Interval 2 – Box Jump-Up to Support x 5 reps
*Challenge yourself by using a box or bar that allows you to finish the rep, but creates an environment where you really have to throw your head over the bar to finish the rep.

Followed by. . .

Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Prone Lat Pull-Down x 5 reps
Interval 2 – Strict Knees-To-Chest x 5 reps @ 2020

Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Prone Lat Pull-Down x 5 reps
Interval 2 – Strict Knees-To-Armpits x 7 reps

Followed by. . .

Every 15 seconds, for 3 minutes (12 sets) of complex:
Target Reach Swing + Air Chair Swing x 1 rep
*This is one swing put together. Forward swing should start as the Target Reach Swing and the backward swing is the Air Chair swing.

Followed by. . .

Spend 60 seconds attempting your first Bar Muscle-Up. Rest as needed between reps.