July 17-23, 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.
Spend two minutes working on proper hand and foot placement for a Kick to Handstand.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Three-Quarter Handstand on Wall x 20 seconds
Interval 2 – Mini Handstand x 6-8 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Finger Presses x 20 reps
Interval 2 – Donkey Kicks x 15 reps
Interval 3 – Rocking Box Bridges x 10 reps

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Reverse V-Ups x 8 reps
Interval 2 – Kipping Knees-To-Chest x 8 reps

Followed by. . .

For 60 seconds, perform one set of:
Supine Overhead Plate Hold x 60 seconds
*Video is of Supine Overhead Plate Lift. For this movement you hold the plate at it’s lowest position for time, keeping tension in the lats and abs.

C.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – C2B Elbow Drivers x 20 reps + Chest-To-Bar Diagonal Hold x 30 seconds
Interval 2 – Strict Pull-Up or Chest-To-Bar Pull-Up Negatives @ 30A1 x 6-8 reps

Followed by. . .

For 60 seconds, perform one set of:
Jumping Chest-To-Bar Pull-Ups x max reps

Session Two
A.
If you are not familiar with the False Grip for rings, please watch this VIDEO.
If you do not yet know how to tape for a False Grip, please watch this VIDEO.

Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups Scaled with False Grip x 10-12 reps
Interval 2 – Ring Dips Scaled x 10-12 reps
Interval 3 – Banded Muscle-Up Transitions x 10-12 reps

Followed by. . .

For 60 seconds, perform one set of:
Tucked Hang Roll to Inversion Strict or Scaled

x max reps

B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support on Rings x 10 reps
Interval 2 – Ring Swings x 10 reps
*Keep swings small, yet push and pull the rings to keep them as far from your feet as possible. Arms should remain behind the ears throughout the reps.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Supine Snap Pulls – 20 reps
Interval 2 – Rowing Transition Lifter x 6-8 reps

Followed by. . .

For 60 seconds, perform one set of:
Box Jump-Up to Catch Position x max reps

Session Three
A.
Every 90 seconds, for 9 minutes (2 sets) of:
Interval 1 – Rocking Box Bridges x 10 reps
Interval 2 – Wall Slides x 10 reps @ 3030
Interval 3 – Elevated Knee Handstand Push-Ups x 10 reps

Followed by. . .

Option 1 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Kick to Handstand on Wall Scaled x 40 seconds
*Do not remove your hands from the floor until time is up.

Option 2 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Back-To-Wall Handstand Hold x 40 seconds

B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Full Support Hold x 20 seconds (accumulate time if necessary)
Interval 2 – Catch Position Dips Scaled x 20 reps
*Please use the scaling option shone in the Ring Dips Scaling Option video.

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Shoulder Shrugs x 10-15 reps
Interval 2 – Reverse Dips on Box x 10-15 reps

Followed by. . .

For 60 seconds, perform one set of:
Full Support Hold x max effort
*The objective is to accumulate as much time in full support as possible in the time allowed.