May 15-21, 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 Squat Balance Leg Lifts x 20 reps (right leg)
Interval 2 – Pistol Squat Balance Leg Lifts x 20 reps (left leg)

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Front-Racked Alternating Pistol Squat x 8 reps @ 21X0

Followed by. . .

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

B.
Spend 5 minutes building up to your 3 rep maximum Weighted Pronated Pull-Up.

Followed by. . .

Every 30 seconds, for 2 minutes (1 set) of:
Interval 1 – Strict Pull-Up x 5 reps
Interval 2 – Strict Pull-Up x 4 reps + Kipping or Butterfly Pull-Up x 2 reps
Interval 3 – Strict Pull-Up x 3 reps + Kipping or Butterfly Pull-Up x 4 reps
Interval 4 – Strict Pull-Up x 2 reps + Kipping or Butterfly Pull-Up x 6 reps

C.
One set of:
Hollow Body Sit-Up to L-Sit on Kettlebells x 15 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – L-Hang on Rings x 20 seconds
Interval 2 – V-Up to V-Sit x 10 reps

Followed by. . .

For 60 seconds, perform one set of:
L-Sit Flutter Kicks on Kettlebells x max reps

Session Two
A.
For two minutes, perform one set of:
Freestanding Handstand Marching x max (accumulated) reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Bridged Handstand Push-Ups x 10-12 reps
Interval 2 – Wall Climb (up) + Yoyo Walk x 2 meters + Wall Climb (down)

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of complex:
Handstand Marching x 10 reps + Handstand Walk x 3 meters + Handstand Marching x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Handstand Walk x 5 meters
Interval 2 – Back-To-Wall Handstand Shoulder Shrugs x 20 reps

B.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Push-Up to 8″ Deficit x 5 reps @ 31X1
Interval 2 – Hand Plank Shoulder Taps x 20 reps
Interval 3 – Half Burpee x 8 reps

Immediately followed by. . .

For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)

Session Three
A.
With a 60 second cap, perform:
Rope Climb (with legs) x 3 reps

Followed by. . .

Every 15 seconds, for 60 seconds (4 sets) of:
Rope Climb Mount x 1 rep

Rest 60 seconds, then. . .

Option 1 –
Every 60 seconds, for 3 minutes (3 sets) of:
Legless Rope Climb (attempt) x 30 seconds

Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Legeless Rope Climb x 1 rep

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Movement 1 – Rope Climb x 1 rep
Movement 2 – Rope Hang Knees-To-Armpits x 6 reps
Movement 3 – Rope Pull-Ups from Floor x 6 reps

Followed by. . .

One set of:
Rope Hang Hold x 60 seconds

B.
With a 60 second cap, perform:
Movement 1 – Strict Pull-Up x 5 reps
Movement 2 – Target Reach Swing + Toes-To-Bar x 5 reps
Movement 3 – Hanging Knees-To-Bar x 3 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Stem Riser x 4 reps
Interval 2 – Air Chair Swing x 4 reps
*Start from the ground each rep on the Air Chair Swing. Try to get your knees nearly to the bar and keep your feet on the opposite side of the bar from your body.

Rest 60 seconds, then. . .

Option 1 –
Every 15 seconds, for 3 minutes (12 sets) of:
Bar Muscle-Up x 1 rep

Option 2 –
Every 20 seconds, for 3 minutes (9 sets) of:
Bar Muscle-Up x 2 reps

Followed by. . .

For 60 seconds, perform one set of:
Box Jump-Up to Support x max reps