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)
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
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
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:
Mini Release Handstand x 10 reps
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Handstand Hold to Handstand Fall-Over x 1 rep
Followed by. . .
Spend 2 minutes working on a Static Handstand Hold x max effort
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds
Interval 2 – Toe Slide Press Handstand x 3 reps
B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – L-Hang on Bar x 30 seconds
Interval 2 – Strict Toes-To-Bar x 5 reps + Kipping Toes-To-Bar x 5 reps
Followed by. . .
One set of:
Bouncing Knees-To-Chest x 50 reps
C.
One set of:
Wide Grip Pull-Up Pulses x 10 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – 3 sets of complex: Kipping Chest-To-Bar Pull-Up + Butterfly Chest-To-Bar Pull-Up
Interval 2 – V-Up x 10 reps
Followed by. . .
One set of:
Chest-To-Bar Diagonal Hold x 60 seconds
Session Two
A.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Extensor Stretch for False Grip x 20 seconds
Interval 2 – False Grip Static Hang x 20 seconds
Interval 3 – Catch Position Hold x 15 seconds
Followed by. . .
Option 1 – (If you have an inconsistent Strict Muscle-Up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support + Strict Muscle-Up Negative (slow and controlled) x 6 reps
Interval 2 – Ring Pull-Ups with False Grip x 6-8 reps
Option 2 – (If you have a consistent Strict Muscle-Up)
Every mionute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Strict Muscle-Up x 2-4 reps
Interval 2 – Ring Pull-Ups with False Grip x 6-8 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Head-Butt Push-Ups x 25 reps
Interval 2 – Elbow Drops x 20 reps
Interval 3 – Ring Dips x 15 reps @ 1111
B.
Evey 10 seconds, for 60 seconds (6 sets) of:
Cast Swing x 1 rep
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Cast Swing + Rowing Muscle-Up Lifter Swing x 1 rep
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Cast Swing + Pop Shove Swing x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Mounting Ring Muscle-Up + Kipping Ring Muscle-Up x 1 rep
*Essentially this is Kipping Ring Muscle-Up x 2 reps, but utilize the Mounting Ring Muscle-Up technique to establish your first Muscle-Up.
Session Three
A.
If you are not familiar with the process of Handstand Push-Up Negatives and Tempo, please watch this VIDEO.
Every minute, on the minute, for 5 minutes (5 sets) of complex:
Strict Handstand Push-Up x 5 reps + Handstand Push-Up Negatives x 3 reps @ 30A1
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Box Bridged Handstand Push-Ups to 8″/4″ Deficit x 6-8 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Headstand Kip-Up to Handstand x 12 reps
Followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)
B.
Every 15 seconds, for 2 minutes (8 sets) of complex:
Ring Dip x 2 reps + Full Support Hold x 5 seconds
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Dips Scaled x 12 reps
Interval 2 – Catch Position Dips x 12 reps
*Use the scaling option used for the full ring dips.
Session 3:
A) did Level 1
Half the HS kickups to wall were good
Seems silly, but tempo wall slides wear out my arms!
B) Level 2
This wasn’t as bad as I thought!
Session 1:
A) 3 handstand fall overs felt good! And then the other 3 felt crappy like usual
Got a few seconds of static handstand hold (felt like 5 seconds, so probably 2-3)
B) L-hang made the T2B much harder!
On the last L-hang, I had to accumulate time
C) did Level 1 – those zero assist negatives are painful!