July 24-30, 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.
One set of:
Kettlebell Ankle Pulse x 20 reps (each leg)

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Balance Pulses x 10 reps (right leg)
Interval 2 – Pistol Balance Pulses x 10 reps (left leg)

Followed by. . .

Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Pistol Squat x 3 reps (right leg)
Interval 2 – Pistol Squat x 3 reps (left leg)

B.
Every 10 seconds, for 60 seconds (6 sets) of:
Strict Pronated Pull-Up x 1 rep

Followed by. . .

Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Pull-Up Pulses x 16 reps
Interval 2 – Half Pull-Up Pulses x 12 reps
Interval 3 – Lat Insertion Pull-Ups x 8 reps @ 20X1
*Keep hands wide on Lat Insertion Pull-Ups and pull elbows to the side, directly beneath the bar. Your head should go stright up toward the bar, not back like it would for a regular Pull-Up.
Interval 4 – Strict Handstand Push-Up x max reps (15 second cap)

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Chest-To-Bar Pull-Up Negative x 3 reps @ 50A1

C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Tuck-Ups x 25 reps
Interval 2 – Elbow Jacks x 25 reps

Followed by. . .

For 2 minutes, perform one set of:
Elbow Plank x 2 minutes

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

Spend 60 seconds working on proper hand and foot placement for a Kick to Handstand.

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Back-To-Wall Handstand Marching x 30 reps
Interval 2 – Hand Plank Shoulder Taps x 20 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of complex:
Wall Climb + Handstand Walk x max distance

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of complex:
Wall Climb + Single Leg Thigh Taps x 30 reps

B.
Every 30 seconds, for 2 minutes (4 sets) complete:
4 sets of: Back-To-Wall Donkey Kick x 1 reps + Push-Up x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Hand Plank Cross Knee-To-Elbow x 30 seconds (15 seconds each leg)
Interval 2 – Push-Up x 6 reps
Interval 3 – Elbow Plank x 30 seconds

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Dynamic Push-Ups on 24″ Box x 12-15 reps

Session Three
A.
Option 1 –
Every minute, on the minute, for 5 minutes (5 sets) of complex:
Rope Pull-Ups x 4 reps + Rope Climb

(with or without legs) x 1 rep

Option 2 –
Every 30 seconds, for 5 minutes (10 sets) of:
Rope Climb (with or without legs) x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Legless Rope Hang Hold x 20 seconds (right hand on top)
Interval 2 – Legless Rope Hang Hold x 20 seconds (left hand on top)

Followed by. . .

One set of complex:
L-Hang on Rope x 30 seconds + Rope Hang Knees-To-Armpits x 15 reps

B.
One set of:
Arch Under Bar Jump to Support x 8 reps

Rest 60 seconds, then. . .

Option 1 – (If you do not yet have a consistent Bar Muscle-Up)
Every 15 seconds, for 2 minutes (8 sets) of:
Target Reach Swing + Air Chair Swing x 1 rep

Option 2 – (If you have a consistent Bar Muscle-Up)
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Target Reach Swing + Air Chair Swing x 1 rep
Interval 2 – Kipping Bar Muscle-Up x 1 rep

Rest 60 seconds, then. . .

Option 1 –
Every 45 seconds, for 6 minutes (8 sets) of:
Bar Muscle-Up x 1-2 reps

Option 2-
Every 45 seconds, for 6 minutes (8 sets) of:
Bar Muscle-Up x 3 reps

Followed by. . .

One set of:
Toes-To-Bar Candlestick Press x 8-10 reps (slow and controlled)