September 11-17, 2017 – Invictus Gymnastics Level Three

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 to 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.
For 90 seconds, perform one set of:
Donkey Kick Burpees x 20 reps

Rest 30 seconds, then. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Wall-Facing Split Handstand Hold

x 45 seconds

Followed by. . .

For 2 minutes, perform one set of:
Handstand Marching x 100 reps (Every time you break during the 100 reps perform penalty Push-Ups x 10 reps)

Followed by. . .

For 60 seconds, perform one set of complex:
Lalanne Push-Up x 10 reps + Reverse Snow Angels x 30 reps (2.5#/5# each hand)

B.
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Elbow Jacks x 15 reps + Toes-To-Bar x 15 reps

Followed by. . .

Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Toes-To-Bar x 5-7 reps

Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Straddle-Ups on Bar x 5-7 reps

C.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO.

Every minute, on the minute, for 3 minutes (3 sets) of complex:
Legless Rope Climb x 1 rep + Butterfly Chest-To-Bar Pull-Up x 10 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wide Grip Chest-To-Bar Pull-Ups x 8 reps
Interval 2 – Box Bridged Handstand Push-Ups x 10 reps

Followed by. . .

For 60 seconds, perform one set of:
Butterfly Chest-To-Bar Pull-Ups x max reps (unbroken)
*Once you fail a rep immediately jump back up on the bar and perform an L-Hang from the Bar for the remaining time.

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 know how to tape for a False Grip, please watch this VIDEO.

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Bent-Over Dumbbell Row x 6-8 reps (each arm)
Interval 2 – Strict Ring Muscle-Up x 6 reps

Followed by. . .

For 60 seconds, perform one set of:
Ring Pull-Ups x max reps

B.
Every 30 seconds, for 2 minutes (1 set) of:
Interval 1 – Ring Scap Pull-Ups x 20 reps
Interval 2 – Snap Pull x 15 reps
Interval 3 – Snap Pull (with small backswing) x 10 reps
Interval 4 – Pop Swing x 10 reps (small swings, focus is on arm position staying open and hips driving the “pop”, not on the size of the swing itself. You should feel a moment of weightlessness and the rings lifting off of the bottom of the strap)

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Cast Swing x 2 reps

Rest 60 seconds, then. . .

*For the following Kipping Muscle-Up sets assume every first Muscle-Up starts with a Cast Swing.

Every 30 seconds, for 6 minutes (12 sets) of the Invictus Gymnastics Muscle-Up Pyramid:
Interval 1 – Kipping Muscle-Up x 1 rep
Interval 2 – Kipping Muscle-Up x 2 reps (contiguous)
Interval 3 – Kipping Muscle-Up x 3 reps (contiguous)
Etc…
If you fail, work your reps backward from the last successful set (e.g. If you fail on Interval 6 on your sixth rep, the next interval should be Kipping Muscle-Up x 4 reps because the last SUCCESSFUL set was a set of Muscle-Ups x 5 reps.)
*If (or once) you reach Kipping Muscle-Up x 1 rep continue each remaining interval with Kipping Muscle-Up x 1 rep.

Followed by. . .

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Banded Face Pulls x max reps
Interval 2 – Banded Two-Handed Triceps Extensions x max reps

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

Every 30 seconds, for 2 minutes (4 sets) of:
Handstand Push-Up Negatives x 3 reps @ 30A1

Followed by. . .

Every 15 seconds, for 2 minutes (8 sets) of:
Handstand Push-Up to 8″/4″ Deficit x 2 reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Bridged Handstand Push-Ups to 8″ Deficit x max reps
Interval 2 – Elbow Jacks x 30 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Hamstring Curl Handstand Push-Ups x 8-10 reps
Interval 2 – Narrow Grip Chest-To-Bar Pull-Ups x 5 reps

B.
Every minute, on the minute for 4 minutes (2 sets) of:
Interval 1 – Wall Crouch Planche x 10 reps
Interval 2 – Donkey Kick (to vertical) x 6-8 reps
*Land as softly and quietly as possible. You should feel inclined to hold a handstand to up to 5 seconds (if possible) each rep.

Followed by. . .

Every 90 seconds, for 3 minutes (2 sets) of:
Interval 1 – Press Handstand Options x 60 seconds
*Choose an option where you can be successful up to 6 reps in the time given.
Interval 2 – Arch Hang Hold on Bar x 60 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Frog Press to Handstand x 2-3 reps
Interval 2 – Tucked Bar Front Lever x 1 rep (10+ second hold)