February 27-March 5, 2017 – Invictus Gymnastics Level One

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)
OR
*Overhead Barbell Underarm Stretch + Wall Bridge

Straddle and Pike Stretch (Adductor and Hamstring Mobility)

Band-Assisted Lat and Hip Flexor Stretch

Twisted Cross

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 do not yet know how to read Tempo, watch this video.

Session One
A.
Spend three minutes working on proper hand and foot placement for a Kick to Handstand.

Immediately followed by. . .

Every 30 seconds, for 2 minute (4 sets) of:
Donkey Kicks x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Three-Quarter Handstand on Wall x 15 seconds (If possible, attempt to climb your feet further up the wall to get your hands as close to the wall as possible.)

Followed by. . .

Spend three minutes working on a Forward Roll.

B.
Every 30 seconds, for 8 minutes (4 sets) of:
Interval 1 – V-Up x 10-15 reps
Interval 2 – Pike Stretch x 20 seconds
Interval 3 – Kipping Half Toes-To-Bar x 10 reps
Interval 4 – Supine Overhead Plate Lifts (10#/15#) x 10 reps

C.
60 seconds of:
Chest-To-Bar Elbow Drivers x max reps

Session Two
A.
If you are unfamiar with the False Grip, watch this video.

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Pull-Up Negatives (with False Grip) x 4 reps @ 30A1
Interval 2 – Jump to Low Catch from Box (2 second pause in Catch Position) x 5 reps

Followed by. . .

Every minute, on the minute, for 5 minutes ( 5 sets) of:
Squatted Muscle-Up Transitions x 5 reps @ 2222

Followed by. . .

Option 1 –
Rest 60 seconds, then. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Strict Muscle-Up x 1 rep)

Option 2 –

Every minute, on the minute, for 3 minutes (3 sets) of:
Ring Muscle-Up Negatives x 4 reps (slow and controlled)

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Elbow Drop Push-Ups x 5 reps

B.
With a 2 minute time cap, complete one set each of:
Movement 1 – Scap Pull-Ups x 10 reps
Movement 2 – Bouncing Scap Pull-Ups x 10 reps
Movement 3 – Ring Swings x 10 reps

Followed by. . .

Every 30 seconds, for 4 minutes, complete:

Two sets of:
Snap Pulls x 10 reps

Followed by. . .

Two sets of:
Snap Pulls with Small Backswing x 5 reps

Followed by. . .

Four sets of:
Pop Swing x 5 reps

Followed by. . .

One set of:
Cast Swing x 2 reps

Followed by. . .

Option 1 – Spend 2 minutes attempting your first Kipping Muscle-Up
Option 2 – Muscle-Up Transition with Feet on Floor x 20 reps (Be sure not to use your feet more than necessary in order to get above the rings. If you don’t ever miss a rep then you are using your legs too much.)

Session Three
A.
If you are unfamiliar with Handstand Push-Up Negatives and proper position for a handstand Push-Up, watch this video.

One set of:
Movement 1 – Over The Shoulder Barbell Stretch x 30 seconds (each arm)
Movement 2 – Twisted Cross

(pec stretch) x 30 seconds (each arm)

Followed by. . .

One set of:
Wall Slides x 30 reps (or 90 seconds)

Followed by. . .

Option 1 (less difficult) –
Every 30 seconds, for 4 minutes (8 sets) of:
Downward Dog Handstand Push-Ups x 3-5 reps (if these are too difficult, place your knees on a surface about knee height with hands on the floor to alleviate weight)

Every minute, on the minute, for 4 minutes (4 sets) of:
Option 2 (more difficult) – Box Bridged Handstand Push-Up x 6-10 reps

Followed by. . .

Option 1 (less advanced) –
Every 30 seconds, for 2 minutes (4 sets) of:
Donkey Kicks x 12 reps

Option 2 (more advanced) –
Every 30 seconds for 2 minutes (4 sets) of:
Back-To-Wall Handstand Hold x 15 seconds

Followed by. . .

3 minutes of Headstand Practice (Use a wall if necessary. If you feel any neck pain, ABORT THIS MOVEMENT IMMEDIATELY.)

B.
Every minute, on the minute for 4 minutes (4 sets) of:
Ring Dips with Scaling Options x 10-15 reps

Followed by. . .

One set of:
Reverse Dips on Box x 30 reps

Followed by. . .

One set of:
Movment 1 – Twisted Cross (pec stretch) x 30 seconds (each arm)
Movement 2 – Single Arm Hang from Bar x 30 seconds (each arm)