February 13-19, 2017 – Invictus Gymnastics Level Three

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.
One set of:
Back-To-Wall Finger Press Away x 10 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 45 seconds
Interval 2 – Back-To-Wall Donkey Kicks x 10 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Option 1 – Frog Press Pulses x 10 reps
Option 2 – Frog Press to Handstand x 5 reps

B.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Tucked Bar Front Lever x 5 reps @3112
Interval 2 – V-Ups x 20 reps
Interval 3 – Kipping Toes-To-Bar x 20 reps (as fast as possible)

C.
Every minute, on the minute, for 3 minutes (3 set) of complex:
Kipping Chest-To-Bar + Butterfly Chest-To-Bar x 10 reps

Followed by. . .

Two sets of:
Supine Overhead Plate Lift (25#/15#) x 25-30 reps
Rest 60 seconds between sets

Session Two

A.
Every minute, on the minute, for 6 minutes (6 sets) complete the complex:
Ring Pull-Up with False Grip x 10 + Strict Muscle-Up x 1

Followed by. . .

Every 30 seconds for 2 minutes (4 sets) of:
Muscle-Up Rocking Transitions

x 3 reps

Followed by. . .

Every 30 seconds for 4 minutes (4 sets) of:
Squatted Muscle-Up Transitions x 5 reps @ 2121

B.
With a 6 minute time cap, complete:
Movement 1 – Snap Pulls x 20 reps
Movement 2 – Snap Pull with Small Backswing x 15 reps
Movement 3 –Pop Swing x 10 reps (On Pop Swings you should keep the swing very small. During the “Pop” your body should elevate at a steep diagonal angle and the rings should leave the bottom of the ring strap momentarily.)
Rest 60 seconds between movements.

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Option 1 – MU Transition with Feet on Box x 6 reps
Option 2 – MU Transition with Calves on Box x 6 reps

Session Three

A.
With a 30 second time cap, complete:
Kick-Up to Handstand on Wall x 10 reps

Rest 30 seconds, then. . .

Every 10 seconds, for 3 minutes (18 sets) of:
Strict Handstand Push-Up x 2 reps

Followed by. . .

Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 3 reps

Followed by. . .

Every 20 seconds, for 3 minutes (9 sets) of:
Strict Handstand Push-Up x 4 reps

B.
Every 30 seconds, for 4 minutes (8 sets) of:
Ring Muscle-Up + Ring Dips x 5

Followed by. . .

One set of:
Ring Dip Negatives x 10 reps @ 42A2

C.
Choose a Press Handstand Option, and perform. . .

Every 20 seconds, for 3 minutes (9 sets) of:
Press to Handstand x 2 reps

Followed by. . .

One set of:
Hand Plank to Press Lean x 20 reps