February 20-26, 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 Balls 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)

Straddle and Pike Stretch (Adductor and Hamstring Mobility)

Band-Assisted Lat and Hip Flexor Stretch

Single Arm Hang from Bar (Lat and Pec Stretch)

Calf and Hamstring Combo Stretch

Banded-Assisted Cross-Pull Scap Retraction

Session One
A.
Every 10 seconds, for 60 seconds (3 sets) of:
Interval 1 – Pistol Squat Balance x 10 seconds (right leg)
Interval 2 – Pistol Squat Balance x 10 seconds (left leg)

Immediately followed by. . .

Every minute, on the minute, for 6 minutes (6 sets) of:
Alternating Pistol Squat  x 10 reps @ 40X0

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Weighted Pistol Squat Negatives (heavy) x 5 reps @ 51A1 (right leg)
Interval 2 – Weighted Pistol Squat Negatives (heavy) x 5 reps @ 51A1 (left leg)

B.
One set of:
Strict Pull-Up x 5 reps @ 3030

Rest 60 seconds, then. . .

Every 15 seconds, for 60 seconds (4 sets) of complex:
Strict Pull-Up + Kipping Pull-Up x 3

Rest 60 seconds, then. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Kipping Pull-Up x 7-10 reps

C.
Every 20 seconds, for 3 minutes (9 sets) of:
L-Sit Flutter Kicks on Kettlebells x 10 seconds

Session Two
A.
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Wall Climb + Nose-To-Wall Handstand Hold

x 30 seconds + Single Leg Thigh Taps x 10 reps

Followed by. . .

One set of:
Back-To-Wall Donkey Kicks x 20

Immediately followed by. . .

One Set of:
Back-To-Wall Handstand Marching x 20 reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Freestanding Handstand Marching x 20 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Handstand Walk x 6 meters

B.
Every 10 seconds, for 3 minutes (18 sets) of:
Dynamic Push-Ups on Floor

x 3 reps

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Push-Up with 8″ Deficit x 6 reps @ 30X0

Session Three
A.

Every 30 seconds, for 3 minutes (6 sets) of complex:
Rope Climb x 1 rep + Alternating Single Leg V-Ups x 10 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Rope Pull-Up Taps x 6-8 reps (3-4 reps each hand)

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Legless Rope Climb x 1 (If you do not yet have a complete Legless Rope Climb, climb as high as you can without your feet then finish the climb with your feet.)

B.
Every 30 seconds, for 3 minutes (3 sets) complete:
Interval 1 – Air Chair Swing x 5 reps
Interval 2 – Arch Under Bar Jump to Support x 5 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Option 1- Bar Muscle-Up x 1-3 reps
Option 2 – Bar Muscle-Up Attempt x 2 reps

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of:
Interval 1 – Supine Overhead Plate Lifts (15#/25#) x 10
Interval 2 – Hollow Body Sit-Up to L-Sit on Kettlebells x 8 reps