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:
Kettlebell Ankle Pulse x 20 reps (each leg)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Pistol Squat x 15 reps (right leg) + Pistol Squat x 15 reps (left leg)
Followed by. . .
One set of:
Front Racked Alternating Pistol Squats x 20 reps (medium-heavy)
Rest 60 seconds, then. . .
For two minutes, perform one set of:
Alternating Pistol Squat x 50 reps
B.
Spend four minutes working up to your 1 rep max Weighted Pull-Up.
Followed by. . .
For 60 seconds, perform one set of:
Movement 1 – Butterfly Pull-Ups x max reps (unbroken)
Movement 2 – Kipping Pull-Ups x max reps (unbroken)
*Once you have broken your butterfly pull-ups, begin immediately with the kipping pull-ups and continue until time runs out.
C.
Every minute, on the minute, for 5 minutes (1 set) of:
Interval 1 – Seated Piked Double Leg Lifts x 30 reps
Interval 2 – V-Up to V-Sit x 20 reps
Interval 3 – Elbow Jacks x 30 reps
Interval 4 – Straight Body Crunches x 20 reps
Interval 5 – L-Sit Hold on Kettlebells or Parallettes
x 30 seconds
Session Two
A.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Marching x 60 reps
Interval 2 – Wall Climb + Yoyo Walk x 5 meters
Rest 60 seconds, then. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Handstand Marching x 20 reps + Handstand Walk x 5 meters
Interval 2 – Reverse Handstand Walk x 5 meters
B.
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Bent Arm Half Press on Low Rings x 10 reps
Interval 2 – Double Bamboo Strict Shoulder Press x 10 reps
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Press to Handstand on Rings x 5-10 reps
Interval 2 – Double Bamboo Strict Shoulder Press x 10-15 reps
Followed by. . .
Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Ring Handstand Push-Up Negatives x 6 reps @ 40A1
Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Ring Handstand Push-Ups x 3-6 reps
Followed by. . .
For 60 seconds, perform one set of:
Push-Ups to 8″ Deficit x max reps
Session Three
A.
Every minute, on the minute, for 3 minutes (3 sets) of complex:
L-Sit Flutter Kicks on Kettlebells x 15 seconds + Legless Rope Climb x 2 reps
Followed by. . .
Every 15 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Climb Mount + Rope Pull-Up Taps x 2 reps (right hand)
Interval 2 – Rope Climb Mount + Rope Pull-Up Taps x 2 reps (left hand)
Interval 3 – Rope L-Hang with Straight Arms x 10 seconds
Interval 4 – Rope Hang Scissor Kicks x 10 seconds
Followed by. . .
One set of:
Alternating Single Leg V-Ups x 40 reps (20 reps each leg)
B.
One set of:
Strict Chest-To-Bar Pull-Ups x 8 reps
Rest 60 seconds, then. . .
Every 20 seconds, for 3 minutes (9 sets) of complex:
Strict Pull-Up x 2 reps + Bar Muscle-Up x 1 rep
Rest 60 seconds, then. . .
Every minute, on the minute, for 8 minutes (2 sets) of:
Interval 1 – Bar Muscle-Up x 6 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 12 reps
Interval 3 – Bar Muscle-Up x 8 reps
Interval 4 – Toes-To-Bar x 16 reps
Athletes, please post results to your work here if you would like to keep track of your efforts, strengths and weaknesses.