June 12-18, 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 Pulses x 20 reps (each leg)

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Balance Leg Lift x 15 reps (right leg)
Interval 2 – Pistol Balance Leg Lift x 15 reps (left leg)

Followed by. . .

Every 15 seconds, for 4 minutes (8 sets) of:
Interval 1 – Tempo Pistol Squat x 1 rep @ 52X1 (right leg)
Interval 2 – Tempo Pistol Squat x 1 rep @ 52X1 (left leg)

Followed by. . .

One set of:
Alternating Front-Weighted Pistol Half Squat

x 20 reps (10 reps each leg)

B.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Pull-Up Pulses x 6-8 reps
Interval 2 – Half Pull-Up

x 6-8 reps
Interval 3 – Lat Insertion Pull-Ups x 15 reps

C.
One set of:
Tuck Rocks to Tuck Sit x 20 reps

Followed by. . .

Two sets of:
L-Hang on Bar x 30 seconds
Rest 30 seconds

Followed by. . .

One set of:
Hollow Body Bounces x 100 reps

Session Two
A.
One set of:
Kick to Handstand on Wall with Hands Turned Out x 10 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 30 seconds
Interval 2 – Freestanding Handstand Marching x 20 reps

Rest 60 seconds, then. . .

One set of:
Elbow Jacks x 60 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Donkey Kicks x 10 reps
Interval 2 – Handstand Walk x 6 meters

Followed by. . .

One set of:
Wall Facing Handstand Shoulder Shrugs x 30 reps

B.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Push-Ups with 8″ Deficit x 10 reps
Interval 2 – Dynamic Push-Ups on 24″ Box x 10 reps
Interval 3 – Single Arm Hand Plank x 50 seconds (25 seconds each arm)

Session Three
A.
If you are unfamiliar with the Rope Foot Hold technique, please watch this VIDEO.

Every 15 seconds, for 2 minutes (8 sets) of:
Rope Climb Mount x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Rope Climb x 1 rep
*During these climbs try to jump to a consistent height on the rope and count your pulls try to keep them as consistent as possible during each set.

Followed by. . .

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Towel Hang Pull-Ups x 5 reps
Interval 2 – Rope Pull-Up Taps x 6-8 reps (3-4 reps each arm)
Interval 3 – Rope Hang Knees-To-Armpits x 8 reps
Interval 4 – Legless Rope Hang Hold x 15 seconds

Followed by. . .

For 60 seconds, perform one set of:
L-Sit Flutter Kicks on Kettlebells x max time
*This is not meant to be unbroken, though that should be the goal. Rest when necessary and start as soon as possible to complete the full minute with the least amount of rest.

B.
One set of:
Air Chair Swing x 5 reps

Rest 30 seconds, then. . .

For 90 seconds, perform one set of:
Bar Muscle-Ups x max reps

Followed by. . .

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Bar Hang Roll to Inversion x 8 reps
Interval 2 – Supine Banded Lat Pull-Down x 25 reps
Interval 3 – Supine Overhead Plate Lift (25#) x 15 reps