June 26-July 2, 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 20 reps (each leg)

Followed by. . .

One set of:
Pistol Squat Balance x 30 seconds (each leg)

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Pistol Half Squat x 6 reps (right leg)
Interval 2 – Pistol Half Squat x 6 reps (left leg)

Rest 60 seconds, then. . .

Option 1 –
For 2 minute, perform one set of:
Alternating Front-Weighted Pistol Squat x max reps
*If you have never done a Pistol Squat before, this is your chance to attempt your first Pistol.

Option 2 –
For 2 minutes, perform one set of:
Alternating Pistol Squat x max reps
*If you have never done a Pistol Squat before, this is your chance to attempt your first Pistol.

B.
For 60 seconds, perform one set of:
Strict Pull-Ups x max reps

Rest 60 seconds, then. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Pull-Ups with Scaling Option x 6-8 reps

C.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – L-Sit Flutter Kicks from Box x 20 seconds
Interval 2 – Seated Single Leg Lifts x 40 reps (20 reps each leg)
Interval 3 – L-Hang Hold from Bar x 20-30 seconds

Session Two

A.
Option 1 –
For 2 minutes, perform one set of:
Kick to Handstand on Wall Scaled x 90 seconds

Option 2 –
For 2 minutes, perform one set of:
Kick to Handstand on Wall x 90 seconds
*If possible, try to get your feet together before making contact with the wall.

Followed by. . .

Every minute, on the minute for 6 minutes (3 sets) of:
Interval 1 – Piked Wall Handstand Hold x 45 seconds
Interval 2 – Kick to Handstand Practice (freestanding) x 45 seconds

Followed by. . .

Two sets of:
Movement 1 – Donkey Kicks x 40 reps
Movement 2 – Hand Plank Hold x 60 seconds
Rest 30 seconds between movements

B.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Head-Butt Push-Ups x 20 reps
Interval 2 – Wide Grip Push-Ups x 15 reps
Interval 3 – Incline Push-Ups on 30″ Box x 20 reps

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

One set of:
Rope Hang Hold x 15 seconds

Rest 60-90 seconds, then. . .

For 3 minutes, perform one set of:
Rope Climb x max reps/effort
*If you have never climbed a rope to the top, this is your chance. If you finish the three minutes with 5 reps or more (on a 15′ rope) then you should stop here and move to Level Two for Rope Climb.

Otherwise. . .

Every 30 seconds, for 5 minutes (10 sets) of:
Rope Climb (max effort) x 5 seconds

B.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Kipping Front Lever x 8 reps
Interval 2 – Kipping Knees-To-Chest x 8 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Support x 5 reps
Interval 2 – Kipping Half-Toes-To-Bar x 8 reps

Followed by. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Swinging Knees-To-Bar x 1 rep

Immediately followed by. . .

For 60 seconds, perform one set of:
Arch Under Bar Jump to Support x max reps
*At this point you may be tired, so make sure that you set a block and/or plates high enough that you can move consistently through the 60 seconds without failing, but still hitting full arch on the forward swing and completing each rep for the entire duration of the exercise. Pace yourself as necessary.