August 14-20, 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)

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

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.
Every minute, on the minute, for 3 minutes (3 sets) of:
Shoulder Supported Handstand Hold x 40 seconds

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Elbow Supported Handstand Hold x 40 seconds

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Side Pressing Handstand Hold x 40 seconds
Interval 2 – Static Handstand Hold x 40 seconds

B.
Every minute, on the minute, for 4 minutes (1 set) of:
Interval 1 – Toes-To-Bar Candlestick Press

x 5 reps
Interval 2 – Strict Toes-To-Bar x 8 reps
Interval 3 – Kipping Toes-To-Bar x 16 reps
Interval 4 – V-Up x 32 reps

C.
If you are not yet familiar with the Butterfly 4-Step, please watch this VIDEO.

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Negative x 8 reps @ 31A1
Interval 2 – Strict Pull-Up x 5-8 reps

Followed by. . .

Option 1 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Kipping Chest-To-Bar Pull-Ups x max reps (40 second cap)

Option 2 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Butterfly Chest-To-Bar Pull-Ups x max reps (unbroken)

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

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support on Rings x 5 reps
Interval 2 – Ring Pull-Up Negatives x 3 reps @ 40A1

Followed by. . .

For 2 minutes, complete one set of:
Strict Muscle-Up x max effort
*Try to get as many reps as possible within the 2 minutes. You may approach this however you choose.

Rest 2 minutes, then. . .

Option 1 –
Every 15 seconds, for 4 minutes (16 sets) of complex:
Box Jump-Up to Full Support + Ring Muscle-Up Negative x 1 rep (slow and controlled descent)

Option 2 –
Every 30 seconds, for 4 minutes (8 sets) of complex:
Strict Ring Muscle-Up x 1 rep + Ring Dips x 2 reps

Followed by. . .

For 60 seconds, perform one set of:
Banded Strict Muscle-Ups x 15 reps

B.
If you are not familiar with the No Zone, please watch this VIDEO.

Every minute, on the minute, for 2 minutes (2 sets) of:
Rowing Transition Lifters on Low Rings x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps
Interval 2 – Pop Swing x 5 reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Kipping Ring Muscle-Up x max effort

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Prone Cuban Press (full range) x 20 reps

Session Three
A.
Spend 60 seconds practicing Handstand Kick-Up to Wall x max reps

Followed by. . .

Every 10 seconds, for 3 minutes (18 sets) of:
Strict Handstand Push-Up x 1 rep

Rest 60 seconds, then. . .

Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 2 reps

Rest 60 seconds, then. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Strict Handstand Push-Up x 3 reps

*If at any time you find that the volume is too great, default to the prescribed reps from the set prior to failing but in the same time domain. For example: If you are in your sets of 3 reps and begin to fail during your 20 second intervals, default back to 2 reps per 20 seconds for the remaining time. If you fail on 2 reps after that, default to 1 rep every 20 seconds until time is up. If you fail that single rep, kick to handstand and hold as much time as possible until your time is up.

**If you completed all of the prescribed reps, congratulations on performing 60 Strict Handstand Push-Ups!**

Followed by. . .

For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)

B.
Every 15 seconds, for 1 minute (4 sets) of complex:
Ring Dip x 2 reps + Full Support Hold x 5 seconds

Rest 60 seconds, then. . .

One set of:
Ring Dips with Scaling Option x max reps

Rest 60 seconds, then. . .

Every 30 seconds for 2 minutes (4 sets) of:
Push-Up to 8″ Deficit x 5 reps

Followed by. . .

One set of:
Interval 1 – Box Shoulder Shrug Circles (forward) x 30 seconds
Interval 2 – Rest 30 seconds
Interval 3 – Box Shoulder Shrug Circles (backward) x 30 seconds
Interval 4 – Rest 30 seconds

Followed by. . .

One set of:
Full Support Hold (on rings) x max time