May 8-14, 2017 – Invictus Gymnastics Level One

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. Marti

Session One
A.
One set of:
Finger Presses x 30 reps @ 2020

Followed by. . .

Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall Scaled x 25 seconds
Interval 2 – Donkey Kicks x 15 reps

Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 8-10 reps
Interval 2 – Donkey Kicks x 15 reps

Followed by. . .

Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Three Quarter Handstand on Wall x 20 seconds
Interval 2 – Mini Handstand x 8-10 reps

Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall Climb x 3 reps (make your best attempt to touch your nose to the wall, yet avoid your legs or torso touching; only feet and nose touch the wall)
Interval 2 – Mini Release Handstand x 12 reps

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Inch Worms x 10 reps
Interval 2 – Strict Knees-To-Chest x 5 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Elbow Jacks x  20 reps
Interval 2 – Straight Leg Ceiling Reaching Crunches x 20 reps

Followed by. . .

For 60 seconds, perform one set of:
Bouncing Knees-To-Chest x max reps

C.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Half Pull-Up x 4 reps
Interval 2 – Lat Insertion Pull-Ups x 6 reps
Interval 3 – Chest-To-Bar Pull-Up with Scaling Options x 8 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Jumping Pull-Ups x 16 reps
Interval 2 – Chest-To-Bar Elbow Drivers x 16 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

Three sets of:
Strict Muscle-Up attempt x 1 rep
Rest 20 seconds between attempts.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips with Scaling Options x 8 reps
Interval 2 – Squatted Muscle-Up Transitions x 4 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Ring Pull-Up Negatives (False Grip or Neutral Grip) x 8 reps @ 30A1
Interval 2 – Banded Strict Muscle-Up x 8-10 reps

B.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Scap Pull-Ups

on Rings x 15 reps
Interval 2 – Ring Swings x 10 reps

Followed by. . .

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Press to Full Support x 6-8 reps
Interval 2 – Catch Position Dips x 6-8 reps
Interval 3 – Full Support Hold x 10 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Supine Snap Pulls on Low Rings x 15 reps
Interval 2 – Supine Snap Pull Transitions on Low Rings x 5 reps

Rest 30 seconds, then. . .

One set of:
Rowing Muscle-Up attempt x 1 rep

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

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 20 reps @ 1010
Interval 2 – Handstand Kick-Up to Wall Scaled x 40 seconds

Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 20 reps @ 1010
Interval 2 – Back-To-Wall Handstand Hold x 30 seconds

Followed by. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Rocking Box Bridges x 30 seconds
Interval 2 – Elevated Knee Handstand Push-Ups x 10-15 reps

Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Rocking Box Bridges x 30 seconds
Interval 2 – Hamstring Curl Handstand Push-Ups x 10 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Wall Slides x 6 reps @ 2020
Interval 2 – Headstand practice (back against the wall, no pulses) x 20 seconds

Rest 60 seconds, then. . .

Option 1 –
For 60 seconds, perfrom one set of:
Elevated Knee Handstand Push-Ups x max reps

Option 2 –
One set of:
Handstand Push-Up Negatives x 15 reps @ 30A1

B.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Dip Negatives x 5 reps @ 30A1
Interval 2 – Full Support Hold x 10-20 seconds
*Push yourself to last as close to 20 seconds as possible.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips with Scaling Options x 6-8 reps
Interval 2 – Catch Position Knees-To-Chest x 5 reps

Followed by. . .

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