February 13-19, 2017 – Invictus Gymnastics Level 1

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, Wallballs etc.

Please take a look at the recommeded 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 three minutes working on proper hand and foot placement for a Kick to Handstand.

Immediately followed by. . .

One set of:
Headstand or Handstand Fall-Over x 15 reps
Mini Handstand or Mini Release Handstand x 40 reps
Rocking Box Bridges x 10 reps
Rest 60 seconds, then. . .

Every 30 seconds, for 3 minutes (3 sets) of:
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 x 10 reps

B.
Every minute, on the minute, for 8 minutes (2 sets) of:
Interval 1 – Bar Hang Knees-to-Chest x 5 reps @ 4112
Interval 2 – Kipping Knees-To-Chest x 8 reps
Interval 3 – Bar Hand Knees-To-Chest

x 5 reps @ 4112
Interval 4 – Pike Stretch x 30 seconds

C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – C2B Elbow Drivers x 30 reps + Chest-To-Bar Diagonal Hold

x 30 seconds (Use the same height for the bar you used two weeks ago or note the height you used today for future use)
Interval 2 – Strict Pull-Up or 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 6 minutes (4 sets) of:
Interval 1 – Full Support Hold x 20 seconds
Interval 2 – Catch Position Hold x 10 seconds (accumulate time if necessary)
Interval 3 – Ring Dip Negatives x 4 reps @ 31A1 (Start at Full Support and hold for one second, descend into your dip for three seconds, hold the bottom position for one second, and “assist” yourself with your legs to start from the top at Full Support once again.)

Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – False Grip Static Hang x 15 seconds (accumulate time if necessary)
Interval 2 – Ring Pull-Up Negatives x 4 @ 30A1
Interval 3 – Squatted Muscle-Up Transitions x 4 reps
Interval 4 – Ring Dips with Scaling Options x 4 reps (Challenge yourself on these by allowing your body weight to hang as heavy as possible while still finishing your reps)

B.
With a 2 minute time cap, complete:
Reverse Pull Warm-Up with. . .
Movement 1 – Straight Body Reverse Pull x 15 reps
Movement 2 – Bend to Straight Reverse Pull x 15
Movement 3 – Complete Movement x 10 reps

Followed by. . .

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps
Interval 2 – Snap Pull with Small Backswing x 10 reps
Interval 3 – Pop Swings x 10 reps

Followed by. . .

Every 30 seconds, for 3 mintues (3 sets) of:
Interval 1 – Muscle-Up Transition (with feet on floor) x 5-7 reps
Interval 2 – Jump to Low Catch x 6-10 reps

Session Three

A.
Spend 60 seconds working on proper hand and foot placement for a Kick to Handstand
 to a Wall.

Followed by. . .

Every 30 seconds, for 6 minutes (12 sets) of:
Handstand Push-Up Depths x 4 reps (Choose the deepest depth you feel you can maintain – Quarter, Half or Three-Quarter Depth)

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Box Bridged HSPU x 6 reps

Followed by. . .

With a 2 minute time cap:
Wall Slides x max reps @ 2121

B.
Every 30 seconds for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold x 15 seconds
Interval 2 – Catch Position Dips x 5 reps
Interval 3 – Box Shoulder Shrugs x 10 reps

Followed by. . .

Every 15 seconds, for 2 minutes (8 sets) of:
Option 1 – Catch Position Hold x 5 seconds
Option 2 – Jump To Low Catch x 5 seconds