September 11-17, 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 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.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Finger Presses

x 15-20 reps
Interval 2 – Rocking Box Bridge x 6-10 reps + Kick-Over

Followed by. . .

Option 1 –
Spend 2 minutes working on a Kick to Handstand on Wall Scaled

Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Kick Up to Handstand on Wall x 20 seconds

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Tuck-Up

x 8 reps
Interval 2 – Arch Hang Hold x 20 seconds

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of complex:
Kipping Half Toe-To-Bar + Kipping Knees-To-Chest x 10 reps (of complete complex)

C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Pull-Ups Scaled with Zero Assistance Negative x 15 reps @ 2020
Interval 2 – Chest-To-Bar Elbow Drivers x 40 reps

Followed by. . .

Option 1 –
For 60 seconds, perform one set of:
Chin Hang Toe Taps x max reps

Option 2 –
For 60 seconds, perform one set of”
Chin Hang Hold x max time

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

Every 15 seconds, for 60 seconds (4 sets) of:
False Grip Static Hang x 5 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dip Negatives x 4 reps @ 30A0
Interval 2 – Squatted Muscle-Up Transition x 3 reps (slow and controlled)

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Band Assisted Strict Muscle-Up x 8 reps
*Adjust the band as necessary to make completing the reps difficult, but doable.

B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swings x 10 reps
*Keep arms behind the ears and legs straight throughout.
Interval 2 – Ring Scap Pull-Ups x 20 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Rowing Muscle-Up Transitions x 8-10 reps
Interval 2 – Snap Pulls x 20 reps

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Supine Ring Swings x 5 reps
Interval 2 – Supine Snap Pull Swings x 5 reps

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

One set of:
Piked Wall Handstand Hold x 45 seconds

Rest 15 seconds, then. . .

Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Kick to Handstand on Wall Scaled x 20 seconds

Option 2 –
Every 15 seconds, for 3 minutes (12 sets) of:
Kick Up to Handstand on Wall x 1 rep + Back-To-Wall Handstand Hold x 5 seconds

Followed by. . .

One set of:
Piked Wall Handstand Hold x 45 seconds

Rest 15 seconds, then. . .

Option 1 –
Every minute, on the minute, for 5 minutes (5 sets) of:
Elevated Knee Handstands Push-Ups x 6-10 reps

Option 2 –
Every minute, on the minute, for 5 minutes (5 sets) of:
Handstand Push-Up Negatives x 5 reps @ 40A1
*If at any time you feel like you are dropping onto your head immediately abort this exercise and move to Option 1.

B.
For 60 seconds, perform one set of:
Shoulder Shrugs on Box x 15 reps

Followed by. . .

Every 15 seconds, for 2 minutes (1 set) complete:
Interval 1 – Full Support Hold on Rings x 5 seconds
Interval 2 – Catch Position Hold on Rings x 5 seconds
Interval 3 – Full Support Hold on Rings x 10 seconds
Interval 4 – Catch Position Hold on Rings x 5 seconds
Interval 5 – Full Support Hold on Rings x 15 seconds (no rest before interval 6)
Interval 6 – Catch Position Hold on Rings x 5 seconds
Interval 7 – Full Support Hold on Rings x 10 seconds
Interval 8 – Catch Position Hold on Rings x 5 seconds

Rest 60 seconds, then. . .

Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Ring Dip Negatives x 6 reps @ 30A1

Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Ring Dips with Scaling Options x 6 reps @ 31X0

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Reverse Dips on Box x 10 reps
*Be sure that you are keeping your back upright and that you are going as low as your mobility will allow.

One set of:
Twisted Cross (pec stretch) x 60 seconds (30 seconds each side)