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 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 (each leg)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Alternating Pistol Squat x 6-8 reps (3-4 reps each leg)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Candle Roll to Pistol Squat x 4-6 reps (alternate legs)
*Depending on time restraints, aim for the higher end of the rep scheme. If you choose to do 5 reps, start the next set on the opposite leg you finished the last rep on.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Weighted Pistol Squat Negative x 4 reps @ 40A1 (Heavy)
*Challenge yourself, but keep the weight light enough that you can maintain a consistent speed throughout your descent.
B.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO.
Every 20 seconds, for 2 minutes (6 sets) of:
Chin Hang Hold x 10 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Kipping or Butterfly Pull-Up x 4-5 reps
Followed by. . .
Every 20 seconds, for 60 seconds (3 sets) of:
Strict Pull-Up x 3-6 reps
Followed by. . .
One set of:
Chest-To-Bar Pull-Up Negatives x 6 reps @ 40A2
C.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Hollow Body Sit-Up to L-Sit on Kettlebells x 6 reps
Interval 2 – Side Plank with Hip Circles
x 6 reps (right side)
Interval 3 – Side Plank with Hip Circles x 6 reps (left side)
*Keep hips and shoulders stacked, and the direction you should move your hips should go: downward, forward, upward, backward. Concentration should be on the forward and upward parts of the movement to get maximum range of motion.
Interval 4 – Ceiling-Reaching Straight Body Crunches x 6 reps @ 1011
Session Two
A.
One set of:
Handstand Kick-Up to Wall (with hands turned out) x 10 reps
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 12-14 reps
Interval 2 – Handstand Walk x 3 meters
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Interval 1 – Back-To-Wall Handstand Marching x 12-14 reps
Interval 2 – Handstand Walk x 3 meters
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Walk x 8-10 meters
Interval 2 – Freestanding Handstand Marching x 30-40 reps
Followed by. . .
Every 20 seconds, for 60 seconds (3 sets) of:
Wall-Facing Handstand Walk Away x 3 meters (no need to return to wall with reverse handstand walk)
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Hand Plank Lateral Walks x 10 meters (right)
Interval 2 – Hand Plank Lateral Walks x 10 meters (left)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Push-Up to 8″ Deficit x 8 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Low Push-Up Pulses x 10 reps
Interval 2 – Push-Up Negatives x 3 reps @ 50A1
Followed by. . .
For 60 seconds, perform one set of:
Incline Push-Ups on 30″ Box x max reps
Session Three
A.
Every 15 seconds, for 90 seconds (6 sets) of:
Rope Climb Mount x 1 rep
Rest 30 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Climb x 3 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4Â sets) of:
Interval 1 – Rope Pull-Up Taps x 5 reps (right arm)
Interval 2 – Rope Pull-Up Taps x 5 reps ((left arm)
B.
This session has two different options, both with their own program.
Option 1 (If your Bar Muscle-Up is inconsistent and/or max effort is 1 rep) –
Every 10 seconds, for 60 seconds (6 sets) of:
Target Reach Swing x 1 rep
Followed by. . .
Every 30 seconds, for 5 minutes (5 sets) of:
Interval 1Â – Bar Jump to Front Support x 10 reps
Interval 2 – Arch Under Bar Jump to Support x 8-10 reps
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Bar Muscle-Up x 1-2 reps
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Knees-Up Options x 3 reps
*Choose the most difficult option you can perform successfully then regress from there.
Interval 2 – Deep Bar Dips x 6-8 reps
Followed by. . .
With a 60 second time cap, perform:
Kipping Toes-To-Bar x max reps
_________________________________________________
Option 2 (If your Bar Muscle-Up is fairly consistent and can perform 2-5 reps unbroken regularly) –
Every 30 seconds, for 2 minutes (4 sets) of complex:
Air Chair Swing + Bar Muscle-Up x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Target Reach Swing + Air Chair Swing + Bar Muscle-Up x 1 rep
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Bar Muscle-Up x 2-4 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – V-Up x 6 reps
Interval 2 – Tuck-Up x 6 reps
Followed by. . .
With a 60 second time cap, perform:
Kipping Toes-To-Bar x max reps
Session 1
A.
B. (Level 2)
Chin Hang Hold (missed a few since I had to jump to bar)
Butterfly PU – 5 reps each round
Strict PU – 4/4/2
C2B Neg – Skipped
C. (Level 2)
Session 2 (Level 2)
A. Done (couldn’t do handstand walks since space was taken up, will do another day)
B. Done (34 reps on incline push ups 30″)
Session 3 (Level 3)
A.
B.
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