August 7-13, 2017 – Invictus Gymnastics Level One

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.
One set of:
Kettlebell Ankle Pulses x 20 reps (each leg)

Followed by. . .

Every 15 seconds, for 60 seconds (2 sets) of:
Interval 1 – Front-Weighted Pistol Balance (right leg) x 10-15 seconds
Interval 2 – Front-Weighted Pistol Balance (left leg) x 10-15 seconds

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Banded Alternating Pistol Squat x 10 reps (5 reps each leg)
Interval 2 – Candlestick Roll to Pistol Balance x 8 reps (4 reps each leg)

B.
Every minute, on the minute, for 6 minutes (6 sets) of:
Chest-To-Bar Pull-Up Negative x 6 reps @ 40A0

Followed by. . .

One set of:
Pull-Ups with Scaling Option x 20 reps @ 21X0

C.
Every minute, on the minute, for 3 minutes (3 sets) of:
L-Sit Lifts on Box

x 15 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Banded Two-Handed Triceps Extensions x 30 reps

Session Two
A.
Spend two minutes working on one of the following. They are listed in the order of difficulty.
Option 1 – Kick to Handstand on Wall Scaled
Option 2 – Kick to Handstand on Wall
Option 3 – Single Leg Thigh Taps x max reps

Rest 60 seconds, then. . .

Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Three Quarter Freestanding Handstand x 40 seconds
Interval 2 – Backward Bear Crawls (hands turned out) x 20 meters
*Keep feet half your body’s legth away from your hands.

Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 45 seconds
Interval 2 – Wall-Facing Handstand Marching x 30-40 reps

Followed by. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Wall Climb x 1 rep
*If this is a weakness for you or you are fearful of getting vertical, climb as high as you feel comfortable, hold for 5 seconds, then carefully walk yourself back to the floor.

B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Hand Plank Hold x 45 seconds
Interval 2 – Push-Up Negatives x 10 reps @ 40A0

Rest 60 seconds, then. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 10 reps
Interval 2 – Hand Plank Shoulder Taps x 20 reps

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

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Rope Pull-Ups from Box x 10 reps (5 reps each arm)
Interval 2 – Rope Hang Hold x 40 seconds (20 seconds each arm on top)
Interval 3 – Rope Climb Mount x 6-8 reps

Rest 30 seconds, then. . .

For 30 seconds, perform one set of:
Rope Climb x max effort

B.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Support on Bar x 12-15 reps
*Challenge yourself with a height that may be difficult, but doable for at least 12 reps. Use plates on a box to make incremental adjustments to find the right height to challenge you.
Interval 2 – Kipping Knees-To-Chest x 20 reps
Interval 3 – Supine Banded Lat Pull-Down x 20 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Overhead Plate Lifts (15#/25#) x 20 reps
Interval 2 – Tuck-Ups x 20 reps