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.
With a 60 second time cap, perform:
Kick to Handstand on Wall x 10-15 reps
*Contact with the wall should be as soft as possible.
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Static Handstand Hold x max effort
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Wall-Facing Split Handstand Hold x 40 seconds
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Toe Slide Press Handstand from Wall x 4-5 reps
*Maintain body positioning and use the upper body and head to lean past the fingers to pull weight away from the wall.
Interval 2 – Donkey Kick x 10 reps
Followed by. . .
For 2 minutes, perform one set of:
Finger Press x 50 reps
B.
For 60 seconds, perform one set of:
Pike Stretch x 60 seconds
Followed by. . .
For 2 minutes, perform as many sets as possible of:
Kipping Toes-To-Bar x 4 reps
*The goal is to have all 4 reps feeling identical.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Tuck-Up V-Up Complex x 3 reps
Interval 2 – Elbow Jacks x 15 reps
C.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO.
Option 1 –
For 60 seconds, perform one set of:
Chest-To-Bar Pull-Ups with Scaling Option
x 10 reps @ 2010
Option 2 –
Every 15 seconds, for 60 seconds (4 sets) of
Strict Chest-To-Bar Pull-Up x 2-4 reps
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Kipping Chest-To-Bar Pull-Ups x 6-8 reps
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Butterfly Chest-To-Bar Pull-Ups x 6-8 reps
Session Two
A.
If you are not familiar with the False Grip for Strict Ring Muscle-Ups, please watch this VIDEO.
Every 15 seconds, for 60 seconds (4 sets) of:
False Grip Ring Mount x 2 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Squatted Muscle-Up Transitions x 4 reps
Followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of:
Ring Dips x 8 reps @ 11X0
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Ring Muscle-Up x 1-3 reps
Followed by. . .
For 60 seconds, perform one set of:
Ring Pull-Up with False Grip Scaled x max reps
B.
Every 15 seconds, for 60 seconds (4 sets) of:
Cast Swing x 1 rep
*Drop between reps)
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of complex:
Cast Swing + Speed Swing x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Pop Swings x 3 reps
*Start each set from a static hang and not a cast swing.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Shove Pop Swing x 3 reps
*Start each set from a static hang and not a cast swing.
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of complex:
Cast Swing + Shove Pop Swing x 1 rep
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Mounting Ring Muscle-Up x 1 rep
Session Three
A.
If you are not familiar with the process of Handstand Push-Up Negatives, please watch this VIDEO.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Handstand Shoulder Shrugs x 10 reps
Interval 2 – Elevated Foot Handstand Push-Ups x 6-8 reps
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Handstand Push-Up Negative to 2″/4″ Deficit @ 50A1
Rest 60 seconds, then. . .
For the following options, please see below for contingencies regarding your failing rep (if one occurs).
Option 1 –
Every 20 seconds, for 4 minutes (9 sets) of:
Strict Handstand Push-Up x 1 rep
Option 2 –
Every 15 seconds, for 4 minutes (12 sets) of:
Strict Handstand Push-Up x 1 rep
Option 3 –
Every 10 seconds, for 4 minutes (18 sets) of:
Strict Handstand Push-Up x 1 rep
*If you fail a rep, the number of remaining reps must be performed in a Box Bridge Handstand Push-Up at a ratio of 3:1. Example: If you choose Option 2 and fail on rep #9 (8 successful reps), you have 4 incomplete reps, therefore you must do 12 Box Bridge Handstand Push-Ups (4 reps remaining x 3 reps penalty each remaining rep). Your reps need to be completed in the remaining time.
Followed by. . .
For 4 minutes, build up to your 1 rep max Deficit Handstand Push-Up. Perform single reps only. Rest as needed.
Followed by. . .
For 2 minutes, perform one set of:
Hamstring Curl Handstand Push-Ups x max reps
*Accumulate as many reps per attempt as possible. These do not need to be unbroken.
One set of:
Nose-To-Wall Handstand Hold x 2 minutes
B.
Every 15 seconds, for 4 minutes (8 sets) of:
Interval 1 – Ring Dip x 3 reps
*Use Ring Dip Scaling option if or when necessary.
Interval 2 – Wide Grip Push-Ups x 3 reps
Session 3:
B) snuck this in while waiting for a rack for front squats 🙂
Made it the whole way without scaling ring dips!
Keep up the hard work guys! Nice work so far!
Session 1:
Session 2:
Session 3:
A. Worked at a 4″ deficit and chose option 1. It was rough and I struggled the last 3-4 reps. Was able to get a 4″ deficit handstand push up which is the most I’ve ever done but it was a dig. Nose to wall handstand hold was not one long set but I had to break it up over 5 different sets. Arms smoked.
B.
Session 2:
A) couldn’t get the false grip mount…my shoulder hurt on my best attempt at it
Only got 1 strict MU, and it was hard today! Pretty much a weighted strict MU with the vacation weight 🙂
22 scaled ring pullups
B) out of time, will do tomorrow
Did Level 1 for Part B
Posted some videos
Writing for my own reference: banded triceps extension done with blue band on 4th pullup station from the end
Session one
10x kick to handstand
5×5-15sec hs
Split hs hold and donkey kicks done
Finger presses done
B:
8×4 t2b
Tuck up complexes and elbow jacks done
C:
4×3 strict c2b
4×6 c2b