January 20-26, 2020 – Invictus Gymnastics Level One

Please Note: Mobility and General Information for how to best use this programming can be found below Session Three at the bottom of this page.

For full tutorials, click the movement link at the bottom of each section (if applicable).

Session One
A.
Pistol Squat Progressions –

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Kettlebell Ankle Pulse x 60 seconds (right leg)
Interval 2 – Kettlebell Ankle Pulse x 60 seconds (left leg)

Followed by. . .

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Calf and Hamstring Combo Stretch x 60 seconds(right leg)
Interval 2 – Calf and Hamstring Combo Stretch x 60 seconds (left leg)

Followed by. . .

Option 1 –
For 2 minutes, perform one set of:
Front Weighted Pistol Half Squat x max reps, but for quality
*Descend as low as you can toward parallel without losing balance.
– – – – – – – –
Option 2 –
For 2 minutes, perform one set of:
Alternating Pistol Half Squat x max reps, but for quality
*Be sure that you are getting your hip parallel to your knee each rep. This exercise should be challenging.

B.
Pull-Up Progressions –

Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Pull-Up with Scaling Option x 10 reps @ 20X0
– – – – – – – –
Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Pull-Up with Scaled with Zero Assistance Negative x 8 reps @ 2020
– – – – – – – –
Followed by. . .

Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Jumping Pull-Up x 10 reps
*Either build up a platform to jump from or use a low bar. While standing with your arms overhead, the bar should be halfway between your elbow and your wrist.
Interval 2 – Chin Hang Toe Taps x 15 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Jumping Pull-Up x 15 reps
*Either build up a platform to jump from or use a low bar. While standing with your arms overhead, the bar should be halfway between your elbow and your wrist.
Interval 2 – Chin Hang Hold x 15 seconds

Additional information and tutorials –

Kipping Pull-Up Tutorial
Butterfly 4 Step
The Lazy L Bar Mount
Starting from a Dead Hang

C.
L-Sit Progressions –

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Arch, Tuck, Extend on Boxes

x 8 reps
*Slow and controlled. Try to extend legs until completely straight.
Interval 2 – Elbow Jacks x 24 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Straight Leg Bottom Balance x 30 seconds
Interval 2 – Elbow Plank x 30 seconds
*Transition between these two exercises immediately by rolling over.

Session Two
A.
Handstand Walk Progressions –

If you are not yet familiar with proper hand placement for handstand work, please watch the tutorial at the end of this section.

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Hand Plank Shoulder Circles x 10 reps (clockwise)
Interval 2 – Hand Plank Shoulder Circles x 10 reps (counter clockwise)

Followed by. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Kick to Handstand on Wall Scaled x 20-30 seconds
Interval 2 – Handstand Marching on Box x 40 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 30-40 seconds
Interval 2 – Handstand Marching on Box x 40 reps
– – – – – – – –
Followed by. . .

Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Marching on Box

x 30-40 reps
*Turn box so it is taller than it was for the last set of handstand marching. If you already had the box turned as high as it could be, move to Option 2.
Interval 2 – Three Quarter Handstand Practice (freestanding) x 30-40 seconds
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 30-40 reps
Interval 2 – Kick to Handstand Practice (freestanding) x 30-40 seconds
– – – – – – – –
Immediately followed by. . .

Option 1 –
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Hand Plank Shoulder Taps x 60 reps
Interval 2 – Three Quarter Handstand Hold on Wall x 60 seconds
– – – – – – – –
Option 2 –
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Hand Plank Shoulder Taps x 60 reps
Interval 2 – Nose-To-Wall Handstand Hold x 60 seconds

Additional information and tutorials –

Breaking Down the Handstand Walk
Proper Hand Positioning for Handstand Work
Gas Pedal/Brake Pedal for the Ramp
Rocking Vs. Waddling for Handstand Walk and Marching

B.
Push-Up Progressions –

Every 30 seconds, for 2 minutes (4 sets) of complex:
Hand Plank x 15 seconds + Push-Up x 3 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Pull-Up with Scaling Option

x 15 reps
Interval 2 – Incline Push-Up on 30″ Box x 30 reps

Session Three
A.
Rope Climb Progressions –

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Rope Hang Knees-To-Armpits x 8-12 reps
Interval 2 – Rope Hang Hold x 30 seconds (total)
*Accumulate time as necessary.

Followed by. . .

Every 20 seconds, for 3 minutes (9 sets) of:
Rope Climb Mount x 1 rep

Followed by. . .

For 2 minutes, perform one set of:
Rope Climb x max reps (or max effort)

Additional information and tutorials –

Rope Foot Hold Tutorial

B.
Bar Muscle-Up Progressions –

Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Full Support x 6-8 reps
*Use a bar/box height that will make this as challenging as possible whilst still finishing the reps.
Interval 2 – Kipping Knees-To-Chest x 10-15 reps
*Every time your feet pass beneath your body, try to have your body completely straight. Bending in the knees should occur in the front of the bar and behind the bar, but straight before they swing beneath you each direction.

Followed by. . .

Every 15 seconds, for 60 seconds (4 sets) of:
Target Reach Swing x 3 reps (contiguous)
*Please watch tutorial below.

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Banded Bar Muscle-Up Stomps x 15 reps
Interval 2 – Muscle-Up Bar Pulls x 10 reps
Additional information and tutorials –

Target Reach Swing
Breaking Down the Bar Muscle-Up
Connecting Bar Muscle-Ups – The Drop
Bar Muscle-Up Tips – Knees Up!
Slack is Bad
Starting from a Dead Hang
________________________________________________________________________________________
General Information:

Session Duration:
Each session, for each level, is 20 minutes in duration if all equipment is at hand and the athlete stays on task.

Mixing Levels:
Each section (part “A”, “B” or “C”) of each session is focused on a particular movement. You may need to read the programming to know which movement that section is focused on. Mixing levels to create a somewhat “personalized” program for each athlete is highly recommended. For example: If section “A” is focused on handstand walks, section “B” is focused on bar muscle-ups, and section “C” if focused on ring dips, an athlete can use section “A” from Level Two, section “B” from Level One, and section “C” from Level Three, all while keeping the day’s session at the standard 20 minutes of gymnastics work.

Options:
When “Options” are listed they are in the order of difficulty from easiest to most difficult. For example:
Option 1 – (Easiest)
Option 2 – (More difficult)
Option 3 – (Most difficult)

Choosing the right level for a particular movement:
Level One is focused on building strength and fundamental movement patterns specific to each movement. This level is focused to help you grow the ability to perform the skill in a safe and comfortable manner. You will occasionally be asked to “test” a skill, though you may experience your first completed movement (such as a Bar Muscle-Up) during your regular training or while playing around at the gym. The Invictus Gymnastics Program is focused on helping give an athlete the tools to do their skills, but it is the athlete’s responsibility to test their skills on their own time.

Level Two is for the athlete who can already perform their movements successfully but lack volume, consistency or technique. Level Two will provide useful strength and technique drills along with information to better your skill knowledge base while making sure you are performing your very best during your WOD or competitions.

Level Three is designed around the advanced competitive athlete, ranging from local competitions to Regional level competitions. The athlete following this level should be able to perform the section’s focal movement in high repetitions and with consistency. Level Three may also add skills into the workout that are not the focal movement to better compliment the athlete’s body, add an appropriate amount of fatigue, and demand an athlete to be able to think clearly while performing complicated movements. Not all of the movements in this level are typical of functional fitness competitions but will better prepare an athlete for the unexpected for competition purposes.

Tempo – What does 30X0 mean?
If you are not familiar with tempo and how to 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.

Getting Coach’s Feedback:
Join the Invictus Gymnastics Facebook Group. You can ask questions, post video, make friends from around the world and support other athlete’s efforts with the program. Video submission or questions posted while tagging the coach will result in direct help.

Mobility:
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