July 31-August 6, 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.
If you are not familiar with proper hand and foot placement for a Kick to Handstand, please watch this VIDEO.

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Three-Quarter Handstand on Wall x 20 seconds
Interval 2 – Mini Release Handstand x 6-8 reps

Followed by. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Med Ball Thoracic Opener x 40 seconds
Interval 2 – Kick to Handstand on Wall Scaled x 40 seconds (max effort)

Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Med Ball Thoracic Opener x 40 seconds
Interval 2 – Back-To-Wall Handstand Hold x 40 seconds (or max effort)

B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Bouncing Knees-To-Chest x 30 reps
Interval 2 – Seated Piked Double Leg Lifts x 10 reps

Followed by. . .

Spend 60 seconds working on a Pike Stretch for hamstring flexibility.

C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – C2B Elbow Drivers x 40 reps
Interval 2 – Chest-To-Bar Pull-Ups Scaled with Zero Assistance Negative @ 2020 x 8-10 reps

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

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – False Grip Static Hang x 10-12 seconds
Interval 2 – Full Support Hold on Low Rings x 20 seconds
Interval 3 – Ring Pull-Up Scaled with False Grip x 6 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Ring Muscle-Up Negatives x 6-8 reps (slow and controlled)
Interval 2 – Squatted Muscle-Up Transitions x 6-8 reps

B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swings x 12-15 reps
Interval 2 – Elbow Drops on Boxes x 12-15 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps + Pop Swings x 6-10 reps
Interval 2 – Rowing Muscle-Up Transitions

x 10 reps

Session Three
A.
If you are not familiar with Handstand Push-Up Negatives and Tempo, please watch this VIDEO.

Option 1 –
Spend 2 minutes working on Kick to Handstand on Wall Scaled.

Option 2 –
Every 10 seconds for two minutes (twelve sets) of:
Handstand Kick-Up to Wall x 1 rep

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Rocking Box Bridges x 10 reps
Interval 2 – Elevated Knee Push-Ups x 10 reps

Followed by. . .

Option 1 – (if you do not yet have a Strict Handstand Push-Up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Hold x 45 seconds
Interval 2 – Wall Slides x 10 reps @ 2020

Option 2 – (If you can do at least one Strict Handstand Push-Up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Push-Up Negatives x 6 reps @ 40A2
Interval 2 – Wall Slides x 10 reps @ 2020

B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Full Support Hold x 25 seconds (accumulate time if necessary)
Interval 2 – Catch Position Dips Scaled x 20 reps
*Please use the scaling option shone in the Ring Dips Scaling Option video.

Followed by. . .

For two minutes, perform one set of:
Ring Dip Negatives x max effort @ 32A0