December 11-17, 2017 – Invictus Gymnastics Level Two

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.
For 2 minutes, perform one set of:
Kettlebell Ankle Pulses x 20 reps (each leg)

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Balance Leg Lift x 15 reps (right leg)
Interval 2 – Pistol Balance Leg Lift x 15 reps (left leg)

Followed by. . .

Every 15 seconds, for 4 minutes (8 sets) of:
Interval 1 – Front Racked Pistol Squat x 1 rep @ 52X1 (right leg)
Interval 2 – Front Racked Pistol Squat x 1 rep @ 52X1 (left leg)

Followed by. . .

For 2 minutes, complete one set of:
Alternating Pistol Half Squat x 20 reps (10 reps each leg)
*Achieve parallel each rep but do not go below parallel.

B.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Pull-Up Pulses x 10 reps
Interval 2 – Half Pull-Up x 10 reps
Interval 3 – Lat Insertion Pull-Ups x 10 reps

C.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – V-Up to V-Sit x 15 reps
Interval 2 – 2 x L-Sit on Kettlebells or Parallettes x 15 seconds
*Rest 15 seconds between L-Sit reps

Session Two
A.
For 60 seconds, perform one set of:
Kick to Handstand on Wall with Hands Turned Out x 10 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 30 seconds
Interval 2 – Freestanding Handstand Marching x 20 reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 4 minutes (4 sets) of complex:
Handstand March x 10 reps + Handstand Walk x 3 meters + Handstand March x 10 reps

Followed by. . .

For 3 minutes, perform one set of:
Minute 0-1 – Hand Plank Shoulder Taps x max reps
Minute 1-2 – Rest
Minute 2-3 – Elbow Jacks x 50 reps

Followed by. . .

For 60 seconds, perform one set of:
Wall Facing Handstand Shoulder Shrugs x 30 reps

B.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Push-Ups with 8″ Deficit x 10 reps
Interval 2 – Dynamic Push-Ups on 24″ Box x 15 reps
Interval 3 – Single Arm Hand Plank x 40 seconds (20 seconds each arm)

Session Three
A.
If you are not familiar with the Rope Foot Hold technique, please watch this VIDEO.

Every 15 seconds, for 2 minutes (8 sets) of:
Rope Climb Mount x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Rope Climb x 1 rep
*During these climbs try to jump to a consistent height on the rope and count your pulls. Keep the number of pulls to the top of the rope as consistent as possible during each set.

Followed by. . .

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Rope Pull-Up Taps x 8 reps (4 reps each arm)
Interval 2 – Rope Hang Knees-To-Armpits x 15 reps
Interval 3 – Legless Rope Hang Hold x 15 seconds
*During intervals 2 and 3 use right hand on top during the first set and left hand on top during the second set.

Followed by. . .

For 60 seconds, perform one set of:
L-Sit Flutter Kicks on Kettlebells x max time
*This is not meant to be unbroken, though that should be the goal. Rest when necessary and start as soon as possible to complete the full minute with the least amount of rest.

B.
One set of:
Air Chair Swing x 5 reps

Rest 30 seconds, then. . .

For 90 seconds, perform one set of:
Bar Muscle-Ups

x max reps

Followed by. . .

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Toes-To-Bar Candlestick Press x 5 reps
Interval 2 – Supine Overhead Plate Lift (25#) x 15 reps
Interval 3 – Supine Banded Lat Pull-Down x 25 reps