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)
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
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
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 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Front-Weighted Pistol Squat Balance x 20 seconds (right leg)
Interval 2 – Front-Weighted Pistol Squat Balance x 20 seconds (left leg)
Followed by. . .
One set of:
Pistol Half Squat x 20 reps (10 reps each leg) @ 2120
B.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Pull-Up with Scaling Option
x 15 reps
Interval 2 – Kipping Mini Pull-Up x 15 reps
Followed by. . .
For 60 seconds, perform one set of:
Pull-Up Negatives x 12 reps @ 40A0
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Tuck-Ups x 10 reps
Interval 2 – Elbow Jacks x 15 reps
Followed by. . .
For 2 minutes, perform one set of:
Elbow Plank x 2 minutes
Session Two
A.
Every 90 seconds, for 6 minutes (2 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 40 reps
Interval 2 – Stationary Sun Gods (Position A) x 90 seconds
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall Scaled x 4-5 reps
Interval 2 – Handstand Marching on Box x 20 reps
Interval 3 – Backward Bear Crawl x 3 meters
Option 2 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 15 seconds
Interval 2 – Wall-Facing Handstand Marching x 10 reps
Interval 3 – Donkey Kicks
x 6-8 reps
*Land softly and quitely on Donkey Kicks.
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks to Wall (3 stage) x 10 reps
Interval 2 – Reverse Snow Angels x 30 reps (FAST)
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Back-To-Wall Donkey Kicks x 6-8 reps
Interval 2 – One Arm Handstand Hold on Wall x 40 seconds
*Every 10 seconds, switch arms, for a total of 20 seconds each arm.
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall Climb x 2 reps
Interval 2 – Incline Push-Ups x 6-8 reps @ 10X3
*If you do not yet know how to read tempo in your programming, please watch this VIDEO.
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Backward Bear Crawl x 3 meters + Half Burpee x 5 reps
Session Three
A.
If you are not familiar with the Rope Foot Hold technique, pleasee watch this VIDEO
.
Option 1 (If you do not yet know how to climb a rope) –
Every 30 seconds, for 5 minutes (5 sets) of:
Interval 1 – Rope Hang Hold x 15 seconds
Interval 2 – Rope Pull-Ups from Box x 6 reps (3 reps each hand)
Option 2 (If you can already climb a rope but you get fatigued easily) –
Every minute, on the minute, for 5 minutes (5 sets) of:
Rope Climb (max effort) x 30 seconds
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Towel Hang Hold x 10-15 seconds
Interval 2 – Rope Climb Mount x 2-4 reps
B.
Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Full Support x 6 reps
*Make this as difficult as possible while still finishing the reps.
Interval 2 – Kipping Knees-To-Chest x 10-15 reps
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Target Reach Swing x 1 rep
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Banded Muscle-Up Stomps x 15 reps
Interval 2 – Muscle-Up Bar Pulls x 10 reps
Session 2 Level 1 is in the books: Today was a very good session for me, I feel so comfortable upside down that this session was right there in my alley A.1) Shoulder taps were done at good speed, that sun god position started to feel heavy on the second set, a good pump to start the workout. A.2) Chose option 2. I’m very comfortable with my hold, I might have swayed a bit in the march and elevated the hands a bit too much but I think I did a good job there. The donkey kicks are still a… Read more »
Session 1 Level 1 is done: A) Pistols are my weakest link right now, a lot of mobility work left to do, my balance on the right leg is still very deficient but it’s better than in the previous session. A.1) Pulses were ok, used a 24 kgs KB. A.2) Pistol balance is a struggle, I accumulated as much time as possible on each leg but I think ~15 secs in each leg. A.3) Half squats with tempo were….. challenging, to say the least. B) The pull up work felt really good today, super excited with this B.1) I scaled… Read more »
Athletes!
It’s great to have you all here, and here is also where you can post your results from your workouts if you would like to keep record of them!
I will be traveling this week into the next, but will do my very best to keep up with posts here and on Facebook. Please do not forget to tag me in videos when you post!
Thanks, and have a great time with all of the strengthening this week!
Travis Ewart