February 20-26, 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, 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.
Every 10 seconds, for 60 seconds (3 sets) of:
Interval 1 – Pistol Squat Balance x 10 seconds (right leg)
Interval 2 – Pistol Squat Balance x 10 seconds (left leg)

Followed immediately by. . .

One set of:
Alternating Pistol Squat x 10 reps

Rest 60 seconds, then. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pistol Squat x 8-10 reps (right leg)
Interval 2 – Pistol Squat x 8-10 reps (left leg)

Followed by. . .

Every minute, on the minute, for 4 minutes ( 4 sets) of:
Front-Racked KB Alternating Pistol Squat x 14 reps

B.
One set of:
Strict Pull-Up x 5 reps

Rest 30 seconds, then. . .

One set of:
Strict Chest-To-Bar Pull-Up x 10 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Butterfly Chest-To-Bar Pull-Up x 20 reps

Followed by. . .

With a 30 second time cap, complete one set of:
Kipping Pull-Up x max reps

C.
Every minute, on the minute for 3 minutes (3 sets) of:
L-Sit on Kettlebells x 30 seconds + Hollow Body Sit-Up to L-Sit x 3 reps

Followed by. . .

One set of:
L-Sit Lifts on Box x 30 reps

Session Two
A.
Every minute, on the minute, for 3 minutes (3 sets) of:
Back-To-Wall Donkey Kicks x 15 reps

Followed by. . .

Every 2 minutes, for 6 minutes (3 sets) of complex:
Wall Climb x 2 reps + Nose-To-Wall Handsand Hold x 30 seconds + Single Leg Thigh Taps x 20 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Handstand Walk x 15 meters

B.
One set of:
Incline Push-Ups on 30″ Box x 50 reps

Rest 30 seconds, then. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Alternating Uneven Push-Ups x 16-20 reps

C.
Every minute, on the minute, for 2 minutes (2 sets) of:
Option 1 – Ring Handstand Push-Up x 4 reps
Option 2 – Ring Handstand Push-Up Negative  x 4 @ 41A1

Session Three
A.
One set of:
Rope Climb (with legs) x 2 reps (Touch the floor with one foot after completing the first climb then continue into your second climb immediately.)

Rest 60 seconds, then. . .

Every 20 seconds for 2 minutes (6 sets) of complex:
Legless Rope Climb x 1 rep + V-Up x 3 reps

Rest 2 minutes, then. . .

Every 10 seconds, for 4 minutes (24 sets) of:
Rope Pinch to Stand x 2 reps (Alternate which hand is on top each rep)

B.
Every 30 seconds, for 2 minutes (4 sets) of:
Air Chair Swing x 4 reps

Rest 60 seconds, then. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Bar Muscle-Up x 1

Rest 60 seconds, then. . .

Every 15 seconds, for 2 minutes (8 sets) of complex:
Air Chair Swing x 1 + Bar Muscle-Up x 1

Immediately followed by. . .

One set of:
Lalanne Push-Ups x 15 reps