April 17-23, 2017 – Invictus Gymnastics Level Two

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

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 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

Followed by. . .

Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Pistol Squat Balance x 30 seconds (right leg)
Interval 2 – Pistol Squat Balance x 30 seconds (left leg)

For 60 seconds, perform one set of:
Candlestick Roll to Pistol Squat x max reps (alternate legs each rep)

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Alternating Pistol Squat x 8 reps @ 40X0
Interval 2 – Single Leg Hip Bridge x 20 reps (Alternating)

B.
Every 30 seconds, for 3 minutes (6 sets) of:
Weighted Pronated Pull-Up x 3-4 reps (Time doesn’t allow for much exchange of weight, so try to find a weight that will challenge you by the end of the sixth set without having to add or remove weight often.)

Rest 60 seconds, then. . .

Every 10 seconds, for 2 minutes (12 sets) of:
Strict Pull-Up x 2 reps (if you fail a set, rest during the next set and resume your effort the following set. For example, if you fail during set 9, rest during set 10 and begin again set 11.)

One set of:
Chest-To-Bar Pull-Up Negatives x 10 reps @ 31A1

C.
Every 30 seconds, 4 minutes (4 sets) of:
Interval 1 – L-Sit Flutter Kicks on Kettlebells x 15 seconds
Interval 2 – Elbow Jacks x 15 reps

Session Two
A.
One set of:
Back-To-Wall Handstand Hold x 60 seconds

Followed by. . .

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

Followed by. . .

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Wall-Facing Handstand Marching x 40 reps
Interval 2 – Back-To-Wall Handstand Marching x 30 reps

Followed by. . .

Spend 2 minutes working on Freestanding Handstand Marching x max reps (per attempt)

Rest 60 seconds, then. . .

Every 30 seconds, for 3 minutes (6 sets) of complex:
Wall-Facing Handstand + Yoyo Walk x 2 meters

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Leg Thigh Taps x 20 reps
Interval 2 – Wall Slide x 12 reps @ 2020

B.
One set of:
Incline Push-Ups on 30″ Box x 50 reps (unbroken)

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Elbow Drop Push-Up x 6 reps
Interval 2 – Tempo Push-Up x 3 reps @ 31X2

Followed by. . .

Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Twisted Cross x 30 seconds (right arm)
Interval 2 – Twisted Cross x 30 seconds (left arm)

Session Three
A.
Every 45 seconds, for 3 minutes (4 sets) of:
Rope Climb x 1 rep

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of complex:
Rope Pull-Up

x 6 reps (alternate hands each set) + Rope Climb x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Rope Climb Mount

x 3 reps

B.
Option 1 (If you do not yet have a Bar Muscle-Up) –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Target Tap Swing x 4 reps (Target should be nearly unreachable to avoid propelling body into a larger swing. Swing should be fairly small)
Interval 2 – Target Tap Swing + Air Chair Swing x 3 reps
*The Target Tap Swing should be the forward swing and the Air Chair Swing should be the backswing. Essentially, you should jump from the floor, aim for the target on the forward swing and drive upward into the Air Chair on the backswing, then drop to the ground. From the ground you will start your second rep and so on.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Support x 5 reps
Interval 2 – Arch Under Bar Jump to Support x 3 reps

Rest 2 minutes, then. . .

Spend 2 minutes attempting your first Bar Muscle-Up!

Option 2 –
Every 30 seconds, for 3 minutes (6 sets) of:
Bar Muscle-Up x 2 reps (contiguous reps)

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of complex:
Toes-To-Bar x 7 reps + Bar Muscle-Up x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Supine Overhead Plate Lift (15#/25#) x 8-10 reps
Interval 2 – Bouncing Knees-To-Chest x 40 reps

Followed by. . .

For 60 seconds, perform one set of:
Bar Muscle-Up x max reps