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
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
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.
If you are unfamiliar with the 50 Percent Rule, please watch this VIDEO
.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand Practice x 40 seconds
*Use a mat if necessary in the case that you fall over. Please utilize the 50 Percent Rule on this exercise and fight to save each handstand.
Interval 2 – Back-To-Wall Split Handstand Hold x 40 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Elbow Supported Handstand Hold x 15-20 seconds
Interval 2 – Back-To-Wall Shoulder Shrugs x 15-20 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Shoulder Supported Handstand Hold x 15-20 seconds
Interval 2 – Hollow Body Bounces x 30 reps
B.
Every 10 seconds, for 2 minutes (12 sets) of:
Strict Toes-To-Bar x 1 rep
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of complex:
Target Tap Swing + Toes-To-Bar x 2 reps
*Target Tap Swing is the forward swing and Toes-To-Bar is the immediate backswing. The object of this exercise it to create a technique pattern where the second Toes-To-Bar feels exactly like the first.
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Straddle Stretch x 30 seconds
Interval 2 – Pike Stretch x 30 seconds
For 60 seconds, perform one set of:
Kipping Toes-To-Bar x max reps
C.
If you are unfamiliar with the Butterfly 4 Step, watch this VIDEO.
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Narrow Grip Chest-To-Bar Pull-Up x 2 reps
Interval 2 – Wide Grip Chest-To-Bar Pull-Up x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Kipping Chest-To-Bar Pull-Up x 1 + Butterfly Chest-To-Bar Pull-Up x 1
Followed by. . .
Spend two minutes working on large sets of Butterfly Chest-To-Bar Pull-Ups.
*The object of this exercise is to establish consistent rhythm starting from the jump to the bar and immediately into a set of Butterfly Chest-To-Bar Pull-Ups whereas all of the reps feel the same. Once you lose rhythm, drop immediately, rest and prepare for an additional set.
Session Two
A.
If you are unfamiliar with the False Grip, watch this VIDEO.
If you do not know how to tape for a False Grip, watch this VIDEO.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – False Grip Ring Mount x 3 reps
Interval 2 – Muscle-Up Negatives on Low Rings x 3 reps @ 50A1
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Strict Ring Muscle-Up x 1-2 reps
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Ring Dip Negatives x 1 rep @ 32A0
B.
Every 30 seconds, for 3 minutes (4 sets) of:
Interval 1 – Supine Snap Pull on Low Rings x 10 reps
Interval 2 – Supine Snap Pull Transitions on Low Rings x 5 reps
Followed by. . .
Every 20 seconds, for 4 minutes (6 sets) of:
Interval 1 – Supine Snap Pull Swings x 4 reps
Interval 2 – Rowing Muscle-Up x 1 rep
Followed by. . .
Every 30 seconds, for 5 minutes (10 sets) of complex:
Supine Snap Pull Swing x 5 reps + Rowing Muscle-Up x 1
Followed by. . .
One set of:
Reverse Snow Angels x 30 reps @ 1010
Session Three
A.
One set of:
Donkey Kick Burpees x 15 reps
Followed by. . .
One set of:
Back-To-Wall Handstand Hold x 50 seconds
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Headstand Kipping Pulses x 10 reps
Interval 2 – Strict Handstand Push-Up x 3-5 reps
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Handstand Push-Up Negatives x 3 reps @ 40A1
Interval 2 – Headstand Kip to Handstand x 5 reps
Followed by. . .
Every 90 seconds, for 3 minutes (1 set) of:
Interval 1 – Stationary Sun God (Postition “A”) x 90 seconds
Interval 2- Stationary Sun God (Position “B”) x 90 seconds
B.
Every 30 seconds, for 3 minutes (6 sets) of complex:
Kipping Muscle-Up + Ring Dips x 6 reps
*Make sure that you are going as deep into the dip as you can. Dips usually start to fail during Kipping Muscle-Ups before transitions. I lieu of that, we want to make sure you can press out of your catch position to full extension longer before kipping your dip.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Reverse Dips on Box x 10 reps
Interval 2 – Hand Plank Shoulder Taps x 20 reps
Followed by. . .
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Full Support Hold x 10 seconds
Interval 2 – Catch Position Hold x 7 seconds
Session 1 (mixed)
A. Level 1 Work
B. 14 T2B
C. Hard to establish rhythm, struggling with these and timing
Session 2
Session 3