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 Balls 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)
Straddle and Pike Stretch (Adductor and Hamstring Mobility)
Band-Assisted Lat and Hip Flexor Stretch
Single Arm Hang from Bar (Lat and Pec Stretch)
Calf and Hamstring Combo Stretch
Banded-Assisted Cross-Pull Scap Retraction
Session One
A.
Spend 3 minutes working on proper hand and foot placement for a kick to handstand.
Immediately followed by. . .
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Headstand Fall-Over x 15 reps
Interval 2 – Mini Handstand or Mini Release Handstand x 30 reps
Interval 3 – Rocking Box Bridges x 10 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) complete:
Interval 1 – Finger Presses x 20 reps
Interval 2 – Wall-Facing Split Handstand Hold x 20 seconds
Followed by. . .
One set of:
Handstand Shoulder Shrugs (Back to wall or wall-facing) x 10 reps
Followed by. . .
B.
Every 90 seconds, for 6 minutes (two sets) of:
Interval 1 – Bar Hang Knees-to-Chest x 8 reps @ 3112 + Kipping Knees-To-Chest x 8 reps
Interval 2 – Pike Stretch x 45 seconds
Followed by. . .
C.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – C2B Elbow Drivers x 25 reps (Use the same height for the bar you used two weeks ago or note the height you used today for future use)
Interval 2 – Chest-To-Bar Diagonal Hold x 30 seconds
Interval 3 – Strict Chest-To-Bar Pull-Up or Chest-To-Bar Pull-Up Negatives x 6-8 reps
Session Two
A.
If you are unfamiliar with the False Grip, watch this video.
Every 30 seconds, for 12 minutes (6 sets) complete:
Interval 1 – False Grip Static Hang x 10 seconds
Interval 2 – Scap Pull-Ups on Rings (False Grip or natural grip) x 10 reps
Interval 3 – L-Sit Lifts on Low Rings x 6-8 reps
Interval 4 – Ring Dips with Scaling Options x 10 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) complete:
Interval 1 – Ring MU with Feet on Box x 3-5 reps
Interval 2 – Squatted Strict Muscle-Up Transitions x 6 reps
Followed by. . .
B.
Every minute, on the minute, for 5 minutes (5 sets) of:
Elbow Drops on Box x 6-8 reps
Session Three
A.
If you are not familiar with Handstand Push-Up Negatives and Tempo, watch this video.
Every 10 seconds, for 2 minutes (12 sets) of:
Option 1 – Handstand Kick-Up to Wall x 1 rep, or. . .
Option 2 – Three-Quarter Handstand Freestanding x 1 rep
Followed by. . .
Every 90 seconds, for 9 minutes (2 sets) complete:
Interval 1 – Box Bridged HSPU x 6-10 reps
Interval 2 – Wall Slides x 10 reps
Interval 3 – Handstand Push-Up Negatives x 6 reps @ 30A2
Followed by. . .
B.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Catch Position Hold x 10 seconds
Interval 2 – Full Support Hold x 15 seconds
Interval 3 – Ring Dips or Ring Dips with Scaling Options x 10 reps
Followed by. . .
Warm Ups
-EMOTM x 12
1- 15 Cal AD sprint
2- 10 Hang muscle snatch (45)
3- 6 SHSPU (#20 ankle wts)
4- 3 T2R + 2 MU (20)
Rear delt/trap Openers done
A. Hang Snatch up to 205
B. 205 x 8 no misses
C. Primary Conditioning= 12:00
***Backing off the volume in lieu of a better intensity level during primary work. feel a little better already, excited to be able to hit it hard next week.
Session 3:
A) did three quarter freestanding
Did 6 box bridge HSPU – these were hard on triceps and back!
B) All parts of this burned.
Ring dips with scaling option 1
Session 2:
A) did 8 L-sit lifts (these were way easier than last time!)
Scaling option 1 for ring dips – these were hard!
I liked portion with MU with feet and squatted MU transitions…Feels like it will help me get more MUs!
B) did 8 per minute, but these burned!
I think you’re getting stronger, Taotao! Keep up the great work! Also, I love the MU Squatted Transitions for all my athletes. Seems so simple but feels so realistic to the actual Strict Muscle-Up.
I’ve been scaling workouts with high volume muscle ups with squatted MU transitions+dips. It’s been perfect, because I can do them kind of quickly, but it still wears out my muscles!
Taotao, if there’s anything I want our athletes to learn is when to apply the correct technique to a particular circumstance. The fact that you are implementing the techniques you are learning in Invictus Gymnastics into your Invictus Athlete (high volume) workouts makes me so terribly happy!
Session 1: A) had someone spot me for a few headstand fall overs before starting Got 5 good headstand fall overs in the EMOM, but the minute was over after 5 Only fit 17 Mini release handstands in that minute Wall-facing split hold was tough – I eventually was able to leave the wall for 1-2 seconds at a time B) knee to chest and pikes done (were the 2 sets supposed to last 6 minutes? That’s what I did…) Elbow drivers and C2B holds were tough, as usual Did 6 C2B negatives – I have a really hard time… Read more »
Good job Taotao!
A) Keep those Mini Release Handstands small. The concept is to create consistency with hand placement and balance on the front foot. The ‘release’ part of the handstand does not need to be very big at all.
The split handstand hold is hard, but 1-2 seconds is still great and it sounds like you are building confidence!
B) Yes, that was supposed to be 6 minutes 🙂
It sounds like you’re doing a great job and I love that you post your work. Keep it up!