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.
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Nose-To-Wall Handstand Hold x 30 seconds + Wall-Facing Handstand Push-Up x 3-5 reps
Followed by. . .
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 40 reps
Interval 2 – Hand Plank x 30 seconds
Interval 3 – Wall Climb + Wall-Facing Split Handstand Hold x 20 seconds
Interval 4 – V-Ups x 10 reps
Followed by. . .
For 60 seconds, perform one set of:
Freestanding Static Handstand Hold x max effort
*Walk on your hands when necessary to regain your Static Handstand
B.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Strict Knees-To-Bar x 5 reps @ 2011
Interval 2 – Elbow Jacks x 15 reps
Interval 3 – Tucked Bar Front Lever x 5 reps @ 20X2
Interval 4 – Kipping Toes-To-Bar x 15 reps
C.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Pulses x 10 reps
Interval 2 – Butterfly Pull-Ups x 15 reps
Session Two
A.
For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 60 seconds
Followed by. . .
Spend 60 seconds practicing a Shoulder Stand on Rings.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Muscle-Up x 2 reps
Followed by. . .
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – L-Hang from Rings x 20 seconds
Interval 2 – Ring Pull-Ups with False Grip x 6 reps
Interval 3 – Muscle-Up Rocking Transitions x 6 reps
Interval 4 – Pause Ring Dips (1 second pause at bottom of dip) x 6 reps
B.
If you are not familiar with the No Zone for Kipping Ring Muscle-Ups, please watch this VIDEO.
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Snap Pull x 3 reps + Snap Pull with Small Backswing x 3 reps + Pop Swing x 3 reps
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of:
Cast Swing x 1 rep
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of complex:
Cast Swing + Shove Pop Swing x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of complexes:
Interval 1 – Cast Swing + Large Ring Swings x 3 reps
*Try to lengthen your entire body during each backswing. Notice that the second swing does not seem like an optimal swing to perform a Muscle-Up.
Interval 2 – Mounting Ring Muscle-Up (Cast Swing + Muscle-Up x 1 rep)
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Kipping Ring Muscle-Up x 5 reps
*Do not drop in the No Zone. Video your sets and evaluate the position from the top of the rings you drop from and the quality of the following Muscle-Up to better learn where (with consideration of the length of straps) your performance is best. Use this as a learning opportunity.
Session Three
A.
For 2 minutes, perform one set of:
Banded Scarecrow x 2 minutes
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Handstand Push-Up to 4″/8″ Deficit x 4-6 reps @ 40X1
Followed by. . .
One set of:
Kick to Handstand on Wall x 8 reps (fast and aggressive)
Followed by. . .
For 60 seconds, perform one set of:
Strict Handstand Push-Up x max reps
*Rate your level of fatigue from 1 (not fatigued) to 5 (very fatigued)
Rest 2 minutes, then. . .
For 60 seconds, perform one set of:
Handstand Push-Up Singles x max reps
*This test is to see how many single handstand push-ups you can get while kicking off the wall between reps and comparing that number of reps to the 60 seconds max effort performed 3 minutes prior. Evaluate your fatigue and rate from 1 (not fatigued) to 5 (very fatigued).
Followed by. . .
Every 90 seconds, for 3 minutes (2 sets) of:
Hamstring Curl Handstand Push-Ups x 20 reps (unbroken)
For 2 minutes, perform one set of:
Wall Slides x 20 reps @ 2022
Followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps
B.
One set of:
Ring Dips x 20 reps (unbroken)
Rest 30 seconds, then. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Dynamic Ring Dips x 15 reps
*Make sure you use the scaling option with your feet on the floor or another stable surface.
Followed by. . .
One set of:
Ring Dip Negatives x 7 reps @ 52A1
A) scaled strict Hspu to 4″ deficit to keep pace and 4 reps every round – 4/4/(3-1)
14 strict Hspu at fatigue of 5 – first part tired me out quickly!
11 strict Hspu in singles at fatigue of maybe 3.5-4. I’ll definitely employ this method when doing big sets in wod.
Hamstring curl Hspu were very hard. Did sets of 7-10 and hanstrings were lit up.
Side note: I’m really trying hard to improve my strict Hspu. So anything else on top of this I can be doing would be much appreciated!
Johnny, you can always jump back two weeks to get more handstand push-up work. You would find it in the same session and part as you found it this past week. You can continue that trend until the first programming sessions from January. That should give you plenty to work on. I’m trying to develop 8 week programs for each individual movement as well for skill focused work. I’m not expecting that to be done anytime really soon, so for not going back two weeks at a time is your best bet (utilizing this program). Great work!
Session one:
A: done
freestanding HS: 18s-14s-14s
B:
Interval 4: kipping t2b *7-10 reps
C:
Interval1: 6 reps
Interval2: 10 reps
?
Athletes,
Post results here for future reference!!