October 2-8, 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 not familiar with tempo and how to 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 Pulse x 20 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pistol Squat (with 2 second pause at bottom) x 6 reps (right leg)
Interval 2 – Pistol Squat (with 2 second pause at bottom) x 6 reps (left leg)

B
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 (Complex) – Strict Pull-Up x max reps (unbroken) + Kipping Pull-Up x 4 reps
Interval 2 – Hand Plank Shoulder Taps x 30 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Chin Hang x 15 seconds
Interval 2 – Lat Insertion Pull-Ups x 10 reps
*Keep your elbows pulling to the sides and away from your body (laterally).

C.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – L-Sit Flutter Kicks from Box (high or low) x 20 seconds
Interval 2 – Straight Leg Bottom Balance x 20 seconds
Interval 3 – Hand Plank Cross Knee-To-Elbow x 20 reps
Interval 4 – Backward Straddled Scoots x 10 reps

Followed by. . .

One set of:
Banded Triceps Extension x 30 reps (each arm) @ 1010

Session Two
A.
If you are not familiar with the three most important hand placements for handstand work, please watch this VIDEO.

Spend 60 seconds working on proper hand and foot placement for a Kick to Handstand.

Followed by. . .

Every 20 seconds, for 3 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 15 seconds
Interval 2 – Wall Climb x 1 rep (slow and controlled)
Interval 3 – Donkey Kick x 4 reps
*Goal is to hit full handstand and land quietly.

Followed by. . .

Every 30 seconds, for 2 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Back-To-Wall Handstand Marching x 15 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of complex:
Handstand Walk x 6 meters + Ceiling-Reaching Crunches x 10 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Arm Side Plank with Hip Circles x 8 reps (each side)
Interval 2 – Wall Slides x 8 reps @ 2121

B.
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Hand Plank Shoulder Taps

x 40 reps + Push-Up x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Single Arm Hand Plank x 10 seconds (each arm)
Interval 2 – Narrow Grip Push-Ups on 24″ Box x 15 reps
*Video is normal grip push-ups on 30″ box. Bring hands together until fingers and thumbs are overlapping.

Followed by. . .

Every 30 seconds, for 60 seconds (2 sets) of:
Supinated Palm Hand Plank x 20 seconds
*Arms should be completely straight and shoulders should lean forward past hands as far as possible.

Session Three
A.
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Rope Pull-Up Taps x 6 reps (3 reps each hand) + Rope Climb x 1 rep

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of complex:
Toes-To-Rope x 4 reps + Rope Climb x 1 rep

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Rope Pull-Up with Scaling Option x 20 reps @ 20X0 (switch hands every 5 reps)

B.
Every 10 seconds, for 60 seconds (6 sets) of:
Target Reach Swing x 2 reps

Followed by. . .

Every 15 seconds, for 2 minutes (8 sets) of complex:
Target Reach Swing + Toes-To-Bar x 1 rep

Followed by. . .

Every 20 seconds, for 3 minutes (9 sets) of complex:
Target Reach Swing + Air Chair Swing x 1 rep

Followed by. . .

Option 1 –
Every 30 seconds, for 4 minutes (8 sets) of:
Air Chair Swing x 3 reps

Option 2 –
Every 30 seconds, for 4 minutes (8 sets) of complex:
Air Chair Swing x 1 rep + Bar Muscle-Up x 1 rep

Followed by. . .

Option 1 –
For 60 seconds, perform one set of:
Bar Muscle-Up (singles)
*Drop and reset on the floor between reps.

Option 2 –
Rest 30 seconds, then. . .

For 30 seconds, perform one set of:
Kipping Bar Muscle-Up x max (unbroken) reps
*If or when you fail your Bar Muscle-Up, for every second remaining in your time frame, perform two V-Ups. Your goal should be 10 Bar Muscle-Ups.