March 26-April 1, 2018 – 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 6 minutes (3 sets) of:
Interval 1 – Piked Handstand on Wall x 30 seconds
Interval 2 – Donkey Kick x 15 reps
*Land on the floor softly and quitely (with control).
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall Scaled x 30 seconds
Interval 2 – Mini Handstand x 30 seconds
– – – – – – – –
Option 3 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Split Handstand Hold x 30 seconds
Interval 2 – Side Pressing Handstand Hold x 30 seconds

B.
If you are not familiar with the Toes-To-Bar Mount, please watch this VIDEO.

Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Target Reach Swing x 1 rep
Interval 2 – Target Reach Swing + Kipping Half Toes-To-Bar x 1 rep

Followed by. . .

Option 1 –
Every 15 seconds, for 2 minutes (8 sets) of:
Target Reach Swing + Kipping Half Toes-To-Bar x 4 rep
*If you do not yet have a complete toes-to-bar just lift your feet as high as possible toward the bar
– – – – – – – –
Option 2 –
Every 15 seconds, for 2 minutes (8 sets) of:
Target Reach Swing + Kipping Toes-To-Bar x 2 reps
– – – – – – – –
Option 3 –
Every 20 seconds, for 2 minutes (6 sets) of:
Target Reach Swing + Kipping Toes-To-Bar x 3 reps
– – – – – – – –
Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Tuck-Up V-Up Complex x 5 reps

C.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Diagonal Hold x 20 seconds
Interval 2 – Kipping Half Toes-To-Bar x 8 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Scaled x 8 reps @ 2021
Interval 2 – Lat Insertion Pull-Up x 20 reps

Followed by. . .

For 60 seconds, perform one set of:
Banded Two-Handed Triceps Extension x max reps

Session Two
A.
If you are not familiar with the False Grip for Strict Muscle-Ups, please watch this VIDEO.

Every 10 seconds, for 2 minutes (12 sets) of:
Ring Pull-Up Negatives x 1 rep @ 31A1

Followed by. . .

Every 10 seconds, for 3 minutes (9 sets) of:
Interval 1 – Full Support Hold on Rings x 5 seconds
Interval 2 – Ring Dip Negative x 1 rep @ 32A1

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Band Assisted Strict Muscle-Up x 5 reps

Followed by. . .

One set of:
Head-Butt Push-Ups x 30 reps

B.
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Ring Hang Warm-Up x 30 seconds
Interval 2 – Scap Pull-Ups on Rings x 15 reps (slow and controlled)

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Muscle-Up Transitions with Feet on Floor x 5 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps
Interval 2 – Snap Pulls with Small Backswing x 6 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Box Jump-Up to Catch Position (2 second hold) x 3 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pop Swing x 6 reps
Interval 2 – Ring Swings x 6 reps

Followed by. . .

Every 30 seconds, for 60 seconds, (1 set) of:
Interval 1 – Banded Triceps Extension x 15 reps (right arm)
Interval 2 – Banded Triceps Extension x 15 reps (left arm)

Session Three
A.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall Slide x 8 reps @ 2020
Interval 2 – Reverse Snow Angel x 20 reps @ 1010

Followed by. . .

Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Elevated Knee Handstand Push-Up x 8-10 reps
Interval 2 – Kick to Handstand on Wall Scaled x 40 seconds effort
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Elevated Foot Handstand Push-Up x 8-10 reps
Interval 2 – Back-To-Wall Handstand Shoulder Shrug x 15 reps
*Press your heels up toward the ceiling as high as possible. In lieu of the current handstand push-up standard this is where you can strengthen your upper body to be able to reach to your maximum height. Keep your body stacked and inline.
– – – – – – – –
Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of complex:
Push-Up x 5 reps + Wall Climb x 5 reps
*Be sure to completely lay down between wall climb reps. Attempt to touch your nose to the wall, but if this is difficult for you simply wall climb as high as you can safely and place your hands parallel to one another, pause then wall climb back down slow and controlled.

B.
Option 1 –
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Reverse Dips on Box x 6 reps
Interval 2 – Full Support Hold on Rings x 10-15 seconds
Interval 3 – Ring Dips Scaled x 6 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Reverse Dips on Box x 8 reps
Interval 2 – Ring Dip Negatives x 3 reps @ 41A1
*Find the lowest part of the dip you can hold for the full second.
Interval 3 – Full Support Hold x 10-15 seconds
– – – – – – – –
Option 3 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Ring Dips with Scaling Options x 8 reps
*First attempt unassisted dips then use legs as necessary when needed.
Interval 2 – L-Sit Lifts on Box x 10 reps
Interval 3 – Catch Position Hold on Rings x 10 seconds