June 5-11, 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.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Nose-To-Wall Handstand Hold x 30 seconds
Interval 2 – Single Leg Thigh Taps x 12 reps
Interval 3 – Hand Plank Shoulder Taps x 30 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Back-To-Wall Donkey Kicks x 15 reps
Interval 2 – Elbow Drop Push-Ups x 10 reps

B.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – V-Ups x 40 seconds
Interval 2 – Strict Toes-To-Bar x max reps (40 second cap)
Interval 3 – Elbow Jacks x 20 reps

C.
If you are unfamiliar with the Butterfly 4 Step, please watch this VIDEO.

Option 1 –
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Kipping Chest-To-Bar Pull-Ups x 8 reps
Interval 2 – Baby Butterfly Pull-Ups x 8 reps
Interval 3 – Half Pull-Up Pulses x 16 reps
Interval 4 – Rest

Option 2 –
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Butterfly Chest-To-Bar Pull-Ups x 8 reps
Interval 2 – Baby Butterfly Pull-Ups x 8 reps
Interval 3 – Half Pull-Up Pulses x 16 reps
Interval 4 – Rest

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

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Strict Ring Muscle-Up x 1.1.1 (rest 10 seconds between reps)
Interval 2 – Catch Position Dips on Low Rings x 8 reps
Interval 3 – Ring Dips with Scaling Option x 20 reps

Option 1 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Pull-Up Pulses x 15 reps
Interval 2 – Ring Hang Roll to Inversion x 4 reps @ 4010
Interval 3 – Banded Muscle-Up Transitions x 10 reps

Option 2 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Pull-Up Pulses x 15 reps
Interval 2 – Ring Hang Roll to Inversion x 4 reps @ 4010
Interval 3 – Rocking Transitions x 4-5 reps

B.
If you are unfamiliar with the Rising to Rowing Muscle-Up Technique, please watch this VIDEO.

Every 20 seconds, for 3 minutes (9 sets) of:
Mounting Ring Muscle-Up x 1 rep

Rest 2 minutes, then. . .

For 60 seconds, perform one set of:
Kipping Ring Muscle-Ups x max reps
*Video this set if possible. If you find that you fail to get into the Catch Position then move on to “R1”. If you find that you have made it to the Catch Position and that is where you fail your reps, move on to “R2”.

Rest 60 seconds, then. . .

R1-
Every 20 seconds, for 4 minutes (3 sets) of:
Interval 1 – Supine Snap Pull Riser on Low Rings x 4 reps
Interval 2 – Pop Swing x 4 reps
Interval 3 – Ring Muscle-Up Transition with Feet on Box x 4 reps
Interval 4 – Bouncing Scap Pull-Ups x 10 reps

R2-
Every 20 seconds, for 4 minutes (3 sets) of:
Interval 1 – Rowing Transitions x 4 reps
Interval 2 – Single Leg Rowing Muscle-Up to Catch x 4 reps
Interval 3 – Ring Muscle-Up Transition with Calves on Box x 4 reps
Interval 4 – Box Jump-Up to Full Support x 4 reps

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

One set of:
Handstand Push-Up Negative x 5 reps @ 30A2

Rest 90 seconds, then. . .

For 2 minutes, follow the sequence:
Strict Handstand Push-Ups x max reps

Once you fail a rep, complete one set of:
Hamstring Curl Handstand Push-Ups x max reps

Once you fail a rep or get a cramp in your hamstring, complete one set of:
Elevate Foot Handstand Push-Ups x max reps

Once you fail a rep, complete one set of:
Elevated Knee Handstand Push-Ups x max reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 20 seconds
Interval 2 – Headstand Kip-Up to Handstand x 4 reps

Followed by. . .

Every 2 minutes, for 4 minutes (1 set) of:
Interval 1 – Reverse Snow Angels x 40 reps @ 1010
Interval 2 – Wall Slides x 20 reps @ 1211
*During the 2 second pause at the bottom of the Wall Slide, squeeze your elbows as tight to your sides as possible to flex your lats. Be sure to keep your wrists, elbows and mid back against the wall. At the top squeeze and hold tight for a full second.

For 60 seconds, perform one set of:
Back-To-Wall Donkey Kicks x max reps

B.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Tempo Ring Dips x 4 reps @ 31X1
Interval 2 – Hand Plank Shoulder Taps x 20 reps
Interval 3 – Full Support Hold x 20 seconds
Interval 4 – Catch Position Hold x 15 seconds

Followed by. . .

For 60 seconds, perform one set of:
Dynamic Ring Dips x max reps