October 9-15, 2017 – Invictus Gymnastics Level Two

General Information:

Session Duration:
Each session, for each level, is 20 minutes in duration if all equipment is at hand and the athlete stays on task.

Mixing Levels:
Each section (part “A”, “B” or “C”) of each session is focused on a particular movement. You may need to read the programming to know which movement that section is focused on. Mixing levels to create a somewhat “personalized” program for each athlete is highly recommended. For example: If section “A” is focused on handstand walks, section “B” is focused on bar muscle-ups, and section “C” if focused on ring dips, an athlete can use section “A” from Level Two, section “B” from Level One, and section “C” from Level Three, all while keeping the day’s session at the standard 20 minutes of gymnastics work.

Options:
When “Options” are listed they are in the order of difficulty from easiest to most difficult. For example:
Option 1 – (Easiest)
Option 2 – (More difficult)
Option 3 – (Most difficult)

Choosing the right level for a particular movement:
Level One is focused on building strength and fundamental movement patterns specific to each movement. This level is focused to help you grow the ability to perform the skill in a safe and comfortable manner. You will occasionally be asked to “test” a skill, though you may experience your first completed movement (such as a Bar Muscle-Up) during your regular training or while playing around at the gym. The Invictus Gymnastics Program is focused on helping give an athlete the tools to do their skills, but it is the athlete’s responsibility to test their skills on their own time.

Level Two is for the athlete who can already perform their movements successfully but lack volume, consistency or technique. Level Two will provide useful strength and technique drills along with information to better your skill knowledge base while making sure you are performing your very best during your WOD or competitions.

Level Three is designed around the advanced competitive athlete, ranging from local competitions to Regional level competitions. The athlete following this level should be able to perform the section’s focal movement in high repetitions and with consistency. Level Three may also add skills into the workout that are not the focal movement to better compliment the athlete’s body, add an appropriate amount of fatigue, and demand an athlete to be able to think clearly while performing complicated movements. Not all of the movements in this level are typical of functional fitness competitions but will better prepare an athlete for the unexpected for competition purposes.

Tempo – What does 30X0 mean?
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.

Getting Coach’s Feedback:
Join the Invictus Gymnastics Facebook Group. You can ask questions, post video, make friends from around the world and support other athlete’s efforts with the program. Video submission or questions posted while tagging the coach will result in direct help.

Mobility:
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

Session One
A.
If you are not familiar with the 50 Percent Rule, please watch this VIDEO.

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

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Rocking Box Bridges x 15 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Toe Slide Press to Handstand x 7 reps

Followed by. . .

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Headstand or Handstand Fall-Over x 3 reps
Interval 2 – Back-To-Wall Donkey Kicks x 6 reps
Interval 3 – Back-To-Wall Split Handstand Hold x 20 seconds

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Finger Presses x 20 reps
Interval 2 – Wall-Facing Split Handstand Hold x 45 seconds

B.
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Strict Toes-To-Bar x 6 reps + Kipping Toes-To-Bar x 6 reps
*If you cannot complete the 6 reps of strict toes-to-bar, finish remaining reps with kipping toes-to-bar.

C.
Option One –
Every 45 seconds, for 3 minutes (4 sets) of:
Kipping Chest-To-Bar Pull-Ups x 6 reps

Option Two –
Every 15 seconds, for 3 minutes (12 sets) of complex:
Butterfly Chest-To-Bar Pull-Up + Kipping Chest-To-Bar Pull-Up x 1 rep

Option Three –
Every 30 seconds, for 3 minutes (6 sets) of:
Butterfly Chest-To-Bar Pull-Ups x 6-10 reps

Session Two
A.
If you are not familiar with the False Grip for Strict Ring Muscle-Ups, please watch this VIDEO.

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Strict Muscle-Up x 1-2 reps
Interval 2 – Catch Position Dips x 10 reps
Interval 3 – Ring Pull-Ups with False Grip x 3 reps

Followed by. . .

Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Band Assisted Strict Muscle-Up Transitions x 8 reps
*Keep the band as loose as possible while still completing the reps. You may opt to use a lighter band than the one in the video.
Interval 2 – Ring Dip x 6 reps

Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Muscle-Up Rocking Transitions x 4 reps
Interval 2 – Ring Dip x 6 reps

B.
If you are not familiar with the No Zone, please watch this VIDEO.

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Snap Pulls x 20 reps
Interval 2 – Speed Swings x 4 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 8 reps
Interval 2 – Pop Swing x 4 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Cast Swing x 1 rep
Interval 2 – Mounting Ring Muscle-Up x 1 rep

Followed by. . .

With a 60 second time cap, complete:
Kipping Ring Muscle-Up x max reps

Session Three
A.
If you are not familiar with the process of Handstand Push-Up Negatives, please watch this VIDEO.

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Rocking Box Bridge x 10 reps
*Hold for 1 second at the furthest point of extension.
Interval 2 – Box Bridged Handstand Push-Up x 10 reps

Followed by. . .

Every 10 seconds, for 60 seconds (6 sets) of:
Handstand Push-Up Negative x 1 rep @ 40A1

Followed by. . .

Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 2 reps

Rest 60 seconds, then. . .

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

Followed by. . .

With a 60 second time cap, perform:
Hamstring Curl Handstand Push-Up x max reps

B.
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Hand Plank Shoulder Circles x 10 reps (5 reps each direction)
Interval 2 – Wall Slides x 5 reps @ 2020

Rest 60 seconds, then. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Ring Dip Negative x 3 reps @ 31A1

Followed by. . .

For 60 seconds, perform one set of:
Strict Ring Dips x 10 reps @ 2020

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Catch Position Dips x 6-10 reps @ 1010
Interval 2 – Incline Push-Ups on 30″ Box x 20 reps

Followed by. . .

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