June 26-July 2, 2017 – Invictus Gymnastics Level Three

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. . .

For 60 seconds, perform one set of:
Alternating Pistol Squat x max reps

Followed by. . .

Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Weighted Pistol Half Squat x 5 reps (right leg)
Interval 2 – Weighted Pistol Hlaf Squat x 5 reps (left leg)
Interval 3 – Weighted Pistol Balance Pulses x 10 reps (right leg)
Interval 4 – Weighted Pistol Balance Pulses x 10 reps (left leg)

Followed by. . .

One set of:
Alternating Weighted Pistol Squat Negatives (1 second pause at parallel) x 10 reps @ 40A0

B.
Every minute, on the minute, for 4 minutes (4 sets) of:
Butterfly Pull-Up x 12 reps
*Start from a dead hang each set. Establish rhythm for the set by means of the Lazy-L.

Followed by. .

For 60 seconds, perform one set of:
Strict Chest-To-Bar Pull-Ups x max reps (accumulate reps as necessary)

C.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – L-Sit Flutter Kicks on Kettlebells x 30 seconds
*Legs must be absolutely straight.
Interval 2 – Seated Piked Double Leg Lifts x 20 reps
Interval 3 – Supine GHD Hold x 45 seconds

Session Two
A.
For 60 seconds, perform one set of:
Kick to Handstand on Wall (with hands turned out) x max reps

Followed by. . .

For 60 seconds, perform one set of:
Handstand Marching x max reps

Followed by. . .

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Handstand Walk x 10 meters
Interval 2 – Wall Climb

x 3 reps
Interval 3 – Strict Toes-To-Bar x 6 reps
Interval 4 – Wall Slides x 9 reps

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of complex:
Handstand Walk to Wall x 6 meters + Strict Handstand Push-Up x 6 reps

B.
Every minute, on the minute, for 6 minutes (1 set) of:
Interval 1 – Double Bamboo Shoulder Press x 5 reps
Interval 2 – Double Bamboo Shoulder Press x 4 reps
Interval 3 – Double Bamboo Shoulder Press x 3 reps
Interval 4 – Double Bamboo Shoulder Press x 2 reps
Interval 5 – Double Bamboo Shoulder Press x 1 rep
Interval 6 – Double Bamboo Shoulder Press x max reps

Session Three
A.
Every 15 seconds, for 2 minutes (4 sets) of complex:
Interval 1 – Rope Climb Mount + Rope Pull-Up Taps x 2 reps (right hand)
Interval 2 – Rope Climb Mount + Rope Pull-Up Taps x 2 reps (left hand)

Rest 30 seconds, then. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Toes-To-Rope x 6 reps (3 reps with legs on each side of the rope)
Interval 2 – Legless Rope Climb + Rope Climb with Legs

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Towel Hang Pull-Ups x 8-10 reps
Interval 2 – Elbow Drop Push-Ups

x 12-15 reps

B.
Every 15 seconds, for 3 minutes (12 sets) of:
Swinging Knees-To- Bar x 1 rep

Followed by. . .

Every 30 seconds, for 60 seconds (two sets) of:
Arch Under Bar Jump to Support x 3 reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Bar Muscle-Up x max reps (unbroken)
*This is a test. See if you can PR your unbroken Muscle-Ups. If you have a great first minute and don’t feel fesh enough to go on minute two, rest and begin your second set on minute three, but you MUST finish with more reps than minute one.