December 4-10, 2017 – Invictus Gymnastics Level One

General Information:

Session Duration:
Each session, for each level, is 20 minutes in duration if all equipment is at hand and the athlete stays on task.

Mixing Levels:
Each section (part “A”, “B” or “C”) of each session is focused on a particular movement. You may need to read the programming to know which movement that section is focused on. Mixing levels to create a somewhat “personalized” program for each athlete is highly recommended. For example: If section “A” is focused on handstand walks, section “B” is focused on bar muscle-ups, and section “C” if focused on ring dips, an athlete can use section “A” from Level Two, section “B” from Level One, and section “C” from Level Three, all while keeping the day’s session at the standard 20 minutes of gymnastics work.

Options:
When “Options” are listed they are in the order of difficulty from easiest to most difficult. For example:
Option 1 – (Easiest)
Option 2 – (More difficult)
Option 3 – (Most difficult)

Choosing the right level for a particular movement:
Level One is focused on building strength and fundamental movement patterns specific to each movement. This level is focused to help you grow the ability to perform the skill in a safe and comfortable manner. You will occasionally be asked to “test” a skill, though you may experience your first completed movement (such as a Bar Muscle-Up) during your regular training or while playing around at the gym. The Invictus Gymnastics Program is focused on helping give an athlete the tools to do their skills, but it is the athlete’s responsibility to test their skills on their own time.

Level Two is for the athlete who can already perform their movements successfully but lack volume, consistency or technique. Level Two will provide useful strength and technique drills along with information to better your skill knowledge base while making sure you are performing your very best during your WOD or competitions.

Level Three is designed around the advanced competitive athlete, ranging from local competitions to Regional level competitions. The athlete following this level should be able to perform the section’s focal movement in high repetitions and with consistency. Level Three may also add skills into the workout that are not the focal movement to better compliment the athlete’s body, add an appropriate amount of fatigue, and demand an athlete to be able to think clearly while performing complicated movements. Not all of the movements in this level are typical of functional fitness competitions but will better prepare an athlete for the unexpected for competition purposes.

Tempo – What does 30X0 mean?
If you are not familiar 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.

Getting Coach’s Feedback:
Join the Invictus Gymnastics Facebook Group. You can ask questions, post video, make friends from around the world and support other athlete’s efforts with the program. Video submission or questions posted while tagging the coach will result in direct help.

Mobility:
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

Session One
A.
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Mini Handstands x 15 reps
*Hands should stay on the ground throughout the set.
Interval 2 – Kick-Up to Handstand on Wall Scaled x 40 seconds

Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Mini Release Handstands x 15 reps
*Hands should release from the floor momentarily while balancing on a single foot. Hands should return to the floor in the same place they were the previous rep.
Interval 2 – Kick-Up to Handstand on Wall x 40 seconds
*Kick up to the wall and allow your feet to join together then step back down to the floor. Repeat for 40 seconds.

Followed by. . .

Option 1 –
For 60 seconds, perform one set of:
Three Quarter Handstand Hold on Wall x max effort

Option 2 –
For 60 seconds, perform one set of:
Nose-To-Wall Handstand Hold x max effort

B.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Tuck Rocks x 40 seconds
Interval 2 – Straight Leg Bottom Balance x 40 seconds
Interval 3 – Elbow Jacks x 20 reps

C.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Half Pull-Up x 5 reps
Interval 2 – Chest-To Bar Pull-Up with Scaling Option x 10 reps
Interval 3 – Chest-To-Bar Elbow Drivers x 20 reps
Interval 4 – Rest

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 your hand for the False Grip, watch this VIDEO.

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Pull-Up Negatives x 4 reps @ 30A1
Interval 2 – Ring Hang Roll to Inversion x 4 reps
Interval 3 – False Grip Static Hang x 15 seconds

Followed by. . .

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Ring Dips with Scaling Option x 10 reps
Interval 3 – Catch Position Hold on Low Rings

@ 5 seconds x 2 reps

B.
One set of:
Ring Swings x 15 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Supine Snap Pulls on Low Rings x 5 reps + Rowing Transition Lifter x 5 reps
Interval 2 – Supine Snap Pull Transitions on Low Rings x 8 reps

One set of:
Movement 1 – Prone Cuban Press (full range) x 10 reps
Movement 2 – Prone Cuban Press (6 positions) x 15 reps (each position)

Session Three
A.
Spend 60 seconds stretching your calves and hamstrings by using the Calf and Hamstring Combo Stretch.

Followed by. . .

Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall Scaled x 40 seconds
Interval 2 – Elevated Knee Handstand Push-Up x 10 reps @ 1111

Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall x 10 reps
Interval 2 – Elevated Foot Handstand Push-Up x 10 reps @ 1111

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Wall Slides x 10 reps @ 1211
*During the 2 second pause at the bottom of the Wall Slide, squeeze your elbows as tight to your sides as possible to flex your lats. Be sure to keep your wrists, elbows and mid back against the wall. At the top squeeze and hold tight for a full second.
Interval 2 – Wall-Facing Handstand Hold x 45 seconds
*Challenge yourself by getting as close to the wall as possible.

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold x 15 seconds
Interval 2 – Ring Dip Negatives x 3 reps @ 51A1

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Push-Up Negatives x 3 reps @ 51A1
Interval 2 – Banded Two Handed Triceps Extension x 20 reps

Followed by. . .

For 60 seconds, perform one set of:
Ring Dips with Scaling Option x max reps