March 6-12, 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 Balls 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

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

Session One

If you are unfamiliar with Tempo and how to read it in your programming, watch this video.
A.
Every 30 seconds for 60 seconds (one set) of:
Interval 1 – Pistol Squat Balance x 30 seconds (right leg)
Interval 2 – Pistol Squat Balance x 30 seconds (left leg)

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Weighted Pistol Squat Negatives (alternating, heavy) x 6 reps @ 31A1

Followed by. . .

One set of:
Pike Stretch x 60 seconds

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Squat Balance Leg Lift x 8 reps (right leg)
Squat Balance Leg Lift x 8 reps (left leg)

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Front-Racked Alternating Pistol Squats (light) x 20 reps (alternate legs)

B.
One set of:
Strict Pull-Ups x 10 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Weighted Pull-Up x 6-8 reps (about 50% of 1 rep max)
Interval 2 – Kipping or Butterfly Pull-Ups x 15 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Lat Insertion Pull-Ups x 20 reps
Interval 2 – Banded-Assisted Lat and Hip Flexor Stretch (right side first set, left side second set)

C.
Three sets of:
Hollow Body to L-Sit Press  x 15 seconds (max reps)
Rest 15 seconds
L-Sit Flutter Kicks on Kettlebells x 15 seconds (max reps)
Rest 15 seconds

Session Two
A.
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Back-To-Wall Donkey Kick x 8-10 reps
Interval 2 – Hand Plank Shoulder Taps x 30 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Leg Thigh Taps on Wall x 30 reps
Interval 2 –
Option 1 – Lalanne Push-Up x 6-8 reps
Option 2 – Dragon Flag Negative x 6-8 reps @ 40A1 (Use a bench if you have one, rig post, or even a friend’s ankles)

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Wall Climb + Yoyo walk x 1 rep
Interval 2 – Hand Plank Shoulder Circles x 8 reps (4 each direction)

Followed by. . .

One set of:
Handstand Marching x 150 reps (2 minute cap)

B.
Every 30 seconds, for 3 minutes, (3 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 15 reps
Interval 2 – Hand Plank Shoulder Circles

x 8 reps (4 reps each direction)

Followed by. . .

With a 3 minute time cap, perform:
Push-Up (and Incline Push-Ups) x max reps (This exercise is meant to perform Push-Ups with PERFECT positioning, regardless of the modification. Start on the floor, then a 30″ box, then maybe a barbell set 8″ higher than the box [and so on] until the conclusion of the 3 minute time cap. When you feel your positioning becoming less than perfect, move to your next modification and continue. Your goal here is to perform about 120 reps, regardless of the modification.)

Session Three
A.
Every minute, for 3 minutes (3 sets) of:
Rope Climb (with feet) x 1-2 reps

Rest 60 seconds, then. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Rope Climb (max effort) x 10 seconds

Rest 60 seconds, then. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – L-Hang Rope Pull-Ups x 4-6 reps
Interval 2 – Toes-To-Rope x 4-6 reps

B.
Every 30 seconds, for 60 seconds (2 sets) of:
Bar Jump-Up to Full Support x 8-10 reps (challenge youself with a height where you may potentially miss a rep)

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Arch Under Bar Jump to Support x 6-8 reps (use the same height as the Bar Jump-Up to Full Support)

Followed by. . .

Every 10 seconds, for 2 minutes (12 sets) of:
Jump to Bar + Air Chair Swing x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Bar Muscle-Up x 1 reps

Followed by. . .

One set of:
Bar Muscle-Up (singles) x max reps (60 second cap)