May 8-12, 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)

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.
If you not familiar with the 50 Percent Rule, please watch this VIDEO.

One set of:
Finger Presses x 30 reps @ 2020

Every minute, on the minute, for 2 minutes (2 sets) of complex:
Kick to Handstand on Wall x 3 reps + Back-To-Wall Handstand Hold x 30 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Reverse Snow Angels x 20 reps (FAST)
Interval 2 – Side Pressing Handstand Hold x 20 seconds

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Inch Worms x 10 reps
Interval 2 – Kipping Toes-To-Bar x 10 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 –  Straight Body Ceiling Reaching Crunches x 20 reps
Interval 2 –  Alternating Single Leg Cross Toes-To-Bar x 20 reps

Followed by. . .

For 60 seconds, perform one set of:
Toes-To-Bar x max reps

C.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Pull-Up Pulses x 10 reps
Interval 2 – Lat Insertion Pull-Ups x 10 reps
Interval 3 – Half Pull-Ups x 5 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Jumping Pull-Ups x max reps
Interval 2 – Chest-To-Bar Elbow Drivers x 16 reps

Session Two
A.
If you are unfamiliar with the False Grip, watch this VIDEO.
If you do not know how to tape for a False Grip, watch this VIDEO.

One set of:
Extensor Stretch for False Grip x 30 seconds

Note: For any of the following sets, if you fail any Strict Muscle-Ups, replace the Strict Muscle-Up work with Muscle-Up Squatted Transitions on Low Rings x 5 reps.

Three sets of:
Strict Muscle-Up x 2 reps
Rest 10-15 seconds between attempts.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups x 8 reps
Interval 2 – Strict Muscle-Up x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips (with Scaling Options or Strict) x 8-10 reps
Interval 2 – Strict Ring Muscle-Up x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Straight Body Crunches

x 15 reps
Interval 2 – L-Hang from Rings x 20 seconds
Interval 3 – Ring Pull-Up Pulses x 10 reps

B.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps
Interval 2 – Supine Snap Pulls x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pull with Small Backswing x 6 reps
Interval 2 – Supine Snap Pull Swing x 6 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Speed Swings x 4 reps
Interval 2 – Mounting Muscle-Up x 2 reps
*These can be Rising or Rowing Muscle-Ups. Rest 5-10 seconds between reps.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Muscle-Up x max reps (watch video)
Interval 2 – Rest

Session Three
A.
If you are unfamiliar with Handstand Push-Up Negatives, watch this VIDEO.

One set of:
Wall Slides x 15 reps @ 2020

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Handstand Push-Up Negatives to 4″/8″ Deficit x 6 reps @ 50A1
*If at any time you begin to land hard on your head (without muscular control) remove 4″ of deficit. If the issue persists remove all deficit. If the issue still persists, go to Level One part “A” and start from the begining, following Option 2 for all movements.

Followed by. . .

One set of:
Elbow Plank x 2 minutes

Followed by. . .

Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 1 rep @ 31X0

Followed by. . .

One set of:
Movement 1 – Stationary Sun Gods Position “A” x 90 seconds
Movement 2 – Stationary Sun Gods Position “B” x 90 seconds
Movement 3 – Reverse Snow Angels x 30 reps @ 1010

B.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Dynamic Ring Dips x 8 reps
Interval 2 – Ring Pull-Ups x 8 reps @ 2020

Followed by. . .

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Full Support Hold x 25 seconds
Interval 2 – Catch Position Dips x 15 reps
Interval 3 – Ring Dips with Scaling Options x 10 reps (FAST)