May 22-28, 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

Band-Assisted Cross Pull Scap Retraction

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:
Nose-To-Wall Handstand Hold x 60 seconds

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Freestanding Static Handstand Hold x 45 seconds (accumulate time if necessary)
Interval 2 – Back-To-Wall Split Handstand Hold x 30 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds
Interval 2 – Frog Stand x 15 seconds

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds
Interval 2 – Hand Plank Shoulder Taps x 30 reps

B.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Strict Toes-To-Bar x 5 reps
Interval 2 – Target Reach Swing x 5 reps
*Start on the floor for each individual Target Reach Swing.

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Elbow Jacks x 20 seconds
Interval 2 – Kipping Toes-To-Bar x 20 seconds
*To start the Kipping Toes-To-Bar utilize the Target Reach Swing every time you have to break up a set. The Target Reach Swing should make the first three Kipping Toes-To-Bar reps feel identical.

C.
If you are unfamiliar with the Butterfly 4 Step, please watch this VIDEO.

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Strict Chest-To-Bar Pull-Up x 3-6 reps
*If you do not yet have a Strict Chest-To-Bar Pull-Up, perform a Pull-Up to your highest extent without kipping.
Interval 2 – C2B PVC Bender x 10 reps (medium width grip)

Followed by. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Kipping or Butterfly Chest-To-Bar Pull-Up x 3 reps (unbroken)
*Jump to the bar and begin your first rep immediately after your first loading swing. The object is to have all three reps feel identical in rhythm.

Followed by. .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Elbow Drivers x 30 reps
Interval 2 – Chest-To-Bar Pull-Ups with Scaling Option x 15 reps

Session Two
A.
If you are unfamiliar with the False Grip, watch this VIDEO.
If you do not know how to tape for a False Grip, watch this VIDEO.

One set of:
Extensor Stretch for False Grip x 30 seconds

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Pull-Up with False Grip x 4 reps @ 30X1
Interval 2 – Ring Dips x 4 reps @ 30X1

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Muscle-Up x 3-5 reps

Followed by. . .

Every 20 seconds, for 2 minutes (12 sets) of:
Strict Ring Muscle-Up Scaled on Low Rings x 2-3 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Pull-Up Pulses x 8 reps
Interval 2 – Ring Dips x 6-8 reps

B.
For 60 seconds, hold a Pike Stretch for hamstring flexibility.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Speed Swings x 4 reps
Interval 2 – Rowing Transition Lifter Swings x 3 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Rowing Muscle-Up Transition x 5 reps

Followed by. . .

Every 20 seconds, for 3 minutes (9 sets) of:
Rowing Muscle-Up x 1 rep
*The goal is to catch each Muscle-Up with the most height possible utilizing the Rowing Transition Lifter Swing.

Followed by. . .

For 60 seconds, perform one set of:
Rowing Muscle-Up x max reps

Session Three
A.
If you are unfamiliar with the technique of Handstand Push-Up Negatives, please watch this VIDEO.

Every 30 seconds, for 3 minutes (6 sets) of:
Handstand Push-Up Negative x 1 rep @ 39A9
*If you understand how to read tempo, you will see that you hold a 9 second Handstand, 3 second descent and a 9 second headstand. The accumulated time spent on your head with help strengthen your neck for Kipping Handstand Push-Ups to better avoid injury.

Followed by. . .

Every 10 seconds, for 4 minutes (8 sets) of:
Interval 1 – Strict Handstand Push-Up x 1 rep
Interval 2 – Strict Handstand Push-Up x 2 reps
Interval 3 – Strict Handstand Push-Up x 3 reps

Rest 60 seconds, then. . .

For 60 seconds, perform one set of:
Strict Handstand Push-Up x max reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Nose-To-Wall Handstand Hold x 40 seconds

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 15 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Dips with Scaling Option x 10 reps
Interval 2 – Incline Push-Ups on 30″ Box x 15 reps
Interval 3 – Reverse Dips on 30″ Box x 10 reps