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)
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
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
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.
If you are unfamiliar with the 50 Percent Rule, please watch this VIDEO.
One set of:
Finger Presses x 30 reps @ 2020
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Wall-Facing Handstand Push-Up x 5 reps + Handstand Hold x 30 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Wall Crouch Planche
x 5 reps
Interval 2 – Donkey Kick (to full Handstand) x 8 reps
Interval 3 – Freestanding Handstand Hold x 25 seconds
B.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Banded Inch Worms x 10 reps
Interval 2 – Kipping Toes-To-Bar x 12 reps
Interval 3 – Ceiling Reaching Straight Body Crunches x 15 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Tuck-Up to V-Up Complex x 8 reps
Interval 2 – Elbow Jacks x 30 reps
C
Every 5 seconds, for 60 seconds (6 sets) of:
Interval 1 – Strict Narrow Grip Chest-To-Bar Pull-Ups x 2 reps
Interval 2 – Kipping Chest-To-Bar Pull-Up x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Half Pull-Up x 6-8 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x max reps (unbroken)
Followed by. . .
For 60 seconds, perform one set of:
Lat Insertion Pull-Ups
x max 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
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Strict Muscle-Up x 3 reps
Interval 2 – Shoulder Stand on Low Rings x 20 seconds
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Muscle-Up Rocking Transitions x 6-8 reps
Interval 2 – Ring Pull-Up Pulses x 10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Pull-Ups (Neutral Grip) x 20 reps
*If you must kip to finish the reps, use upward knee drive to kip rather than a swing.
Interval 2 – Ring Dips with Scaling Options x 30 reps
Followed by. . .
One set of:
Straight Body Ceiling Reaching Crunches x 40 reps
B.
If your are not familiar with the Rising to Rowing Muscle-Up Technique, watch this VIDEO.
Every 15 seconds, for 3 minutes (12 sets) of:
Mounting Ring Muscle-Up x 1 rep
*Play with the mounting swing a little throughout these 12 reps. If you have access to different lengths of ring straps I’d recommend you try different lengths and see how it affects your swing and the kip.
Followed by. . .
Every 20 seconds, for 3 minutes (9 sets) of:
Kipping Ring Muscle-Up x 2 reps
*If you are utilizing the Rising Muscle-Up on the first rep, I’d like you to exhibit a true Rowing Muscle-Up for your second rep.
Session Three
A.
For 60 seconds, perform 1 set of:
Handstand Marching x max reps
Followed by.. . .
Every 30 seconds, for 4 minutes (8 sets) of complex of
Wall Climb (up) + Wall-Facing Handstand Push-Ups x 2 reps + Wall Climb (down)
Rest 60 seconds, then. . .
Spend 60 seconds building to your 1 rep maximum deficit Handstand Push-Up.
*Take large jumps if necessary to reach your 1 rep max deficit in 4-5 reps.
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of:
Strict Handstand Push-Up to Max Deficit x 1 rep
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of:
Handstand Push-Up Negative to Deficit x 1 rep @ 50A3
(On the same depth as your 1 rep max deficit)
B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support x 12 reps
Interval 2 – Tempo Ring Dips x 6 reps @ 31X1
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Dynamic Ring Dips x 8 reps
Interval 2 – Catch Position Dips x 8 reps
C.
Every minute, on the minute, for 3 minutes (3 sets) of:
Donkey Kicks x 45 seconds
Followed by. . .
For 2 minutes, perform one set of:
Toe Slide Press Handstand x max reps