August 7-13, 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 2 minutes (1 set) of:
Pistol Squat Balance x 30 seconds

Every minute, on the minute, for 3 minutes (3 sets) of:
Alternating Pistol Squat x 8 reps @ 40X0

Followed by. . .

Every 10 seconds, for 3 minutes (9 sets) of:
Interval 1 – Weighted Pistol Squat Negatives x 1 rep @ 30A1 (right leg)
Interval 2 – Weighted Pistol Squat Negatives x 1 rep @ 30A1 (left leg)

B.
Every 30 seconds, for 2 minutes (1 set) of:
Interval 1 – Pull-Up Pulses

x 10 reps
Interval 2 – Half Pull-Up Pulses x 8 reps
Interval 3 – Lat Insertion Pull-Ups x 6 reps
Interval 4 – Strict Pull-Up x 4 reps

Rest 60 seconds, then. . .

Every 15 seconds, for 2 minutes (8 sets) of:
Strict Pull-Up x 2 reps

Rest 60 seconds, then. . .

Every 30 seconds, for 60 seconds (2 sets) of:
Kipping or Butterfly Pull-Ups x 8 reps

C.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Elbow Jacks x 25 reps
Interval 2 – L-Sit on Kettlebells or Parallettes x 30 seconds

Followed by. . .

For 60 seconds, perform one set of:
Banded Two-Handed Triceps Extensions x 80 reps

Session Two
A.
If you are not yet familiar with proper hand placement for handstand work, please watch this VIDEO.

Every minute, on the minute, for 3 minutes (3 sets) of:
Freestanding Handstand Marching x 40 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rocking Box Bridges x 10 reps
Interval 2 – Single Leg Thigh Taps x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Handstand Walk x 7 meters (or 20 feet)

B.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Push-Ups on Low Rings

x 8 reps
Interval 2 – Low Push-Up Pulses x 20 reps
Interval 3 – Single-Arm Hand Plank x 20 seconds (10 seconds each hand)

Followed by. . .

For two minutes, perform one set of:
Incline Push-Ups on 30″ Box x 50 reps

Followed by. . .

For two minutes, perform one set of:
Hand Plank x 2 minutes

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

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

Followed by. . .

Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Rope Pull-Up Taps x 8 reps (right arm)
Interval 2 – Rope Climb x 1 rep
Interval 3 – Rope Pull-Up Taps x 8 reps (left arm)
Interval 4 – Rope Climb x 1 rep

B.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Support on Bar x 6-8 reps
Interval 2 – Arch Under Bar Jump to Support x 6 reps

Followed by. . .

Option 1 – (If your Bar Muscle-Up is inconsistent)
Every 15 seconds, for 4 minutes (4 sets) of:
Interval 1 – Air Chair Swing x 2 reps
Interval 2 – Stem Riser x 2-3 reps
Interval 3 – Rest
Interval 4 – Bar Muscle-Up (or attempt) x 1 rep

Option 2 – (If you can perform a Bar Muscle-Up consistently)
Every 15 seconds, for 4 minutes (4 sets) of:
Interval 1 – Air Chair Swing x 2 reps
Interval 2 – Bar Muscle-Up x 1 rep
Interval 3 – Air Chair Swing x 1 rep
Interval 4 – Bar Muscle-Up x 2 reps

Rest two minutes, then. . .

Option 1 –
Every 30 seconds, for 3 minutes (6 sets) of:
Bar Muscle-Up x 2 reps

Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Bar Muscle-Up x 3-4 reps
Interval 2 – Strict Handstand Push-Ups x 5 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Hollow Body Bounces x 80 reps (FAST)
Interval 2 – Bar Hang Roll to Inversion x 12-15 reps (slow and controlled)