July 3-9, 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 are not familiar with the Fifty Percent Rule, please watch this VIDEO.

One set of:
Uphill Donkey Kicks to 20″ Box x 20 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Handstand Fall-Over x 6 reps
Rocking Box Bridges x 10 reps

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds
Interval 2 – Back-To-Wall Donkey Kicks x 8 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Finger Presses x 20 reps
*Make sure to keep the elbows completely locked.

B.
Every 10 seconds, for 60 seconds (6 sets) of:
Target Reach Swing + Toes-To-Bar x 1 rep

Followed by. . .

Every 30 seconds for 4 minutes (4 sets) of:
Interval 1 – Kipping Toes-To-Bar x 8 reps
Interval 2 – Straight Body Crunches x 10 reps

C.
Every 30 seconds, for 4 minutes (8 sets) of complex:
Kipping Chest-To-Bar + Butterfly Chest-To-Bar x 3 reps

Followed by. . .

For 60 seconds, perform one set of:
Chest-To-Bar Elbow Drivers x max reps

Session Two
A.
If you are not familiar with the False Grip for Strict Ring Muscle-Ups, please watch this VIDEO.
If you do not yet know how to tape for the False Grip, please watch this VIDEO.

One set of:
Strict Muscle-Up Negatives x 3 reps (slow and controlled)

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Strict Ring Muscle-Up to Catch Position x 2 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups with Scaling Option x 5 reps
Interval 2 – Squatted Muscle-Up Transition x 5 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Catch Position Hold x 15 seconds
Interval 2 – Catch Position Dips x 10 reps
Interval 3 – Elbow Drop Push-Ups x 6 reps

B.
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Ring Swings x 10 reps
Interval 2 – Large Ring Swings x 3 reps

Followed by. . .

Every 15 seconds, for 2 minutes (4 sets) of complexes:
Interval 1 – Cast Swing + Speed Swing
Interval 2 – Cast Swing + Pop Swing

Rest 60 seconds, then. . .

Every 20 seconds, for 60 seconds (3 sets) of:
Mounting Ring Muscle-Up x 1 rep

Followed by. . .

Every 30 seconds, for 60 seconds (1 set) of complexes:
Interval 1 – Cast Swing + Speed Swing
Interval 2 – Cast Swing + Pop Swing

Followed by. . .

Every 20 seconds, for 3 minutes (9 sets) of:
Mounting Ring Muscle-Up x 1 rep
*If you fail any of the reps in these sets, multiply how many sets you have to left x 4 and perform that many Ring Dips or Ring Dips with Scaling Option. For example, if you failed your third set, you have 6 sets left. 6X4= 24 Ring Dips

Session Three
A.
If you are not familiar with the process of Handstand Push-up Negatives and tempo, please watch this VIDEO.
If you are not familiar with hand placement for Handstand Push-Ups, please watch this VIDEO.

One set of:
Movement 1 – Wall Slides x 20 reps @ 2020
Movement 2 – Headstand x 45 seconds

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Push-Up Pause Descents x 5 reps (3/4, 1/2. 1/4 and 2″ above floor, touch your head then press back up to the handstand)
Interval 2 – Headstand Kip to Handstand x 8 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Pause Handstand Push-Up x 6-8 reps
Interval 2 – Headstand kip to Handstand x 8 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Box Bridged Handstand Push-Up with 4″ Deficit x 8-10 reps

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic Ring Dips x 8-10 reps
Interval 2 – 1/4 Ring Dip x 8-10 reps
*Slight bend to lock-out.

Followed by. . .

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Reverse Dips on Box x 20 reps @ 21X0
Interval 2 – Twisted Cross Stretch x 30 seconds (each arm)