July 10-16, 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 Pulse x 20 reps (each leg)

Followed by. . .

Every 20 seconds, for 6 minutes (3 sets) of complex:
Interval 1 – Candlestick Roll to Pistol Squat + Pistol Squat x 4 reps (right leg)
Interval 2 – Candlestick Roll to Pistol Squat + Pistol Squat x 4 reps (left leg)

Rest 60 seconds, then. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Weighted Pistol Balance Pulses x 5 reps (right leg)
Interval 2 – Weighted Pistol Balance Pulses x 5 reps (left leg)

B.
Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – Pull-Up Pulses x 16 reps
Interval 2 – Half Pull-Up Pulses x 12 reps
Interval 3 – Lat Insertion Pull-Ups x 8 reps @ 20X1
*Keep hands wide on Lat Insertion Pull-Ups and pull elbows to the side, directly beneath the bar. Your head should go straight up toward the bar, not back like it would for a regular Pull-Up

C.
One set of:
L-Sit on Parallettes x max effort

Immediately followed by. . .

One set of:
Elbow Jacks x 60 reps (unbroken)

Session Two
A.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Marching x 30 reps
Interval 2 – Reverse Handstand Walk x 5 meters

Followed by. . .

Every 45 seconds, for 6 minutes (4 sets) of complex:
Nose-To-Wall Handstand + Yoyo Walk x 2 meters

Followed by. . .

Every 10 seconds, for 2 minutes (12 sets) of:
Wall Climb x 1 rep
*Start prone, push-up, climb until you touch your nose on the wall, climb down and lay down quietly (slow and controlled descent).

B.
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Narrow Grip Push-Ups x 8 reps
Interval 2 – Wide Grip Push-Ups x 8 reps

Followed by. . .

One set of:
Incline Push-Ups on 30″ Box x 60 @ 1010

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

.

One set of:
Rope Climb Mount x 6 reps

Followed by. . .

Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Rope Climb (with or without legs) x 2-3 reps
Interval 2 – Rope Pull-Up Taps x 6 reps (3 reps each arm)
*Do not touch the floor until you have completed three reps on one arm)
Interval 3 – Rope Hang Knees-To-Armpits x 15 reps

Followed by. . .

For 60 seconds, perform one set of:
Legless Rope Hang Hold x max effort

B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Arch Under Bar Jump to Support x 6-8 reps
Interval 2 – Swinging Knees-To-Bar x 3 reps (singles)

Followed by. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Bar Muscle-Up x 2 reps OR Bar Muscle-Up x 4 attempts
Interval 2 – Full Support Descend to Air Chair Swing x 3 reps

Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Toes-To-Bar x 3 reps + Bar Muscle-Up x 3 reps
Interval 2 – Rest