June 26-July 2, 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.
One set of:
Kettlebell Ankle Pulses x 20 reps (each leg)

Followed by. . .

for 60 seconds, perform one set of:
Alternating Pistol Squat x max reps

Rest 60 seconds, then. . .

Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Weighted Pistol Squat Negative (1 second pause at horizontal) x 4 reps (right leg)
Interval 2 – Weighted Pistol Squat Negative (1 second pause at horizontal) x 4 reps (left leg)
Interval 3 – Pistol Balance Pulses x 8 reps (right leg)
Interval 4 – Pistol Balance Pulses x 8 reps (left leg)
*Pistol Balance Pulses should be controlled and raise the hips to parallel before a controlled descent.

B.
One set of:
Strict Pull-Up x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Baby Butterfly Pull-Ups x 8 reps
Interval 2 – Lazy-L to Kipping Pull-Up x 4 reps

Rest 60 seconds, then. . .

For 60 seconds, perform one set of:
Butterfly Pull-Ups x max reps
*If you have never been able to string a series of Butterfly Pull-Ups together, this is your opportunity to perform your greatest set.

C.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – L-Sit Flutter Kicks on Kettlebells x 20 seconds
Interval 2 – Seated Piked Double Leg Lifts x 20 reps
Interval 3 – Supine GHD Hold x 40 seconds

Session Two
A.
Spend 2 minutes working on Handstand Marching.

Followed by. . .

Every 10 seconds, for 60 seconds (3 sets) of:
Interval 1 – One Arm Handstand Hold on Wall x 10 seconds (right hand)
Interval 2 – One Arm Handstand Hold on Wall x 10 seconds (left hand)

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps
Interval 2 – Handstand Walk to Wall x 6 meters

Followed by. . .

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

Rest 60 seconds, then. . .

Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Handstand Walk x max distance
Interval 2 – Rest
Interval 3 – Handstand Walk x max distance
*Handstand Walks do not have to be unbroken. Accumulate as much distance as possible in the minute as possible.

B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Double Bamboo Shoulder Press x 5 reps
Interval 2 – Wide Grip Push-Ups x 20 reps
Interval 3 – Kettlebell Push-Ups x 15 reps

Session Three
A.
If you moved into this level for Rope Climb from Level One due to recommendation in this week’s Level One programming, please start at (**)

If you are not familiar with the Rope Foot Hold technique, please watch this VIDEO.

Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Climb x 3 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Rope Climb x 2 reps

Followed by. . .

**Every 10 seconds, for 60 seconds (3 sets) of:
Interval 1 – Rope Pull-Up Taps x 2 reps (right arm)
Interval 2 – Rope Pull-Up Tabs x 2 reps (left arm)

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of:
Rope Climb x 1 rep

Followed by. . .

One set of:
Towel Hang x 60 seconds

B.
Every 15 seconds, for 2 minutes (8 sets) of:
Swinging Knees-To-Bar x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Air Chair Swing x 2 reps
Interval 2 – Target Reach Swing + Toes-To-Bar x 3 reps

Followed by. . .

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