February 27-March 5, 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)
OR
*(NEW) Overhead Barbell Underarm Stretch + Wall Bridge

Straddle and Pike Stretch (Adductor and Hamstring Mobility)

Band-Assisted Lat and Hip Flexor Stretch

*(NEW) Twisted Cross

Single Arm Hang from Bar (Lat and Pec Stretch)

*(NEW) 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 in the programming, watch this video.

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

Followed by. . .

Three sets of:
Wall-Facing Split Handstand Hold x 60 seconds
Rest 30 seconds between sets.

Followed by. . .

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Finger Press x 30 reps
Interval 2 – Back-To-Wall Donkey Kicks x 15 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Frog Press Pulses x 15 reps

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Alternating Single Leg Cross Toes-To-Bar x 15 reps
Interval 2 – V-Up x 15 reps

C.
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Chest-To-Bar Pull-Ups x 6-10 reps

Followed by. . .

Two sets of:
Butterfly Chest-To-Bar Pull-Ups x max (unbroken) reps
Rest 60 seconds between sets.

Session Two
A.
Every minute, on the minute, for 3 minutes (3 sets) of:
Squatted Muscle-Up Transitions x 8 reps @ 3020

Rest 60 seconds, then. . .

Every 15 seconds, for 60 seconds (4 sets) of:
Strict Muscle-Up x 1 rep

Rest 60 seconds, then. . .

Every 30 seeconds, for 2 minutes (4 sets) of:
Strict Muscle-Up x 2 reps

Rest 60 seconds, then. . .

One set of:
Strict Muscle-Up x Max reps (unbroken)

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 the following sets of movements:

Movement 1 –
Two sets of:
Snap Pulls x 20 reps

Movement 2 –
Two sets of:
Snap Pulls (with small backswing) x 15 reps

Movement 3 –
Four sets of:
Pop Swing x 8 reps

Followed by. . .

One set of:
Cast Swing x 3 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Cast Swing + Kipping Muscle-Up x 1 rep (Get these Muscle-Up singles to land in the highest Catch Position possible to avoid a low catch)

Followed by. . .

Every 30 seconds for 2 minutes (4 sets) of:
Kipping Ring Muscle-Up x 4 reps (Utilize the Cast Swing for the first Muscle-Up and try to land in the highest Catch Position possible to avoid a low catch)

Session Three
A.
One set of:
Wall Slides x 40 reps (or 2 minutes)

Followed by. . .

One set of:
Handstand Push-Up Negatives x 5 reps @ 50A5

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Handstand Push-Ups to 8″ Deficit x 6-10 reps

Immediately followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Handstand Push-Ups to 4″ Deficit x 6-10 reps

Immediately followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Box Bridged Handstand Push-Ups to 8″ Deficit x 15 reps

Rest 30 seconds, then. . .

One set of:
Handstand Marching x 20 reps + Strict Handstand Push-Ups x max reps (no deficit)

B.
Every minute, on the minue, for 5 minutes (5 sets) of:
Tempo Ring Dips x 4 reps @ 3232

Followed by. . .

60 seconds, for max reps, of:
Dynamic Ring Dips

Followed by. . .

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