March 13-19, 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 are unfamiliar with Tempo and how to read it in your programming, watch this video.

Session One
A.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Finger Presses x 15-20 reps
Interval 2 – Three-Quarter Handstand Hold or Nose-To-Wall Handstand Hold x 40 seconds

Followed by. . .

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

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Wall-Facing Split Handstand Hold x 20 reps

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Knees-To-Chest x 20 reps
Interval 2 – Arch Hang Hold x 20 seconds

Followed by. . .

Every 30 seconds, for 60 seconds (1 set) of
Interval 1 – Kipping Swings x max reps
Interval 2 – V-Ups x max reps

C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Modified Pull-Ups x 15 reps @ 1011
Interval 2 – Chest-To-Bar Elbow Drivers x 40 reps

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

Every 15 seconds, for 60 seconds (4 sets) of:
False Grip Static Hang x 5 seconds

Followed by. . .

Every 30 seconds, for 5 minutes (5 sets) of:
Interval 1 – Ring Dip Negatives x 4 reps @ 31A2
Interval 2 – Squatted Muscle-Up Transition x 6 reps

Followed by. . .

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Ring Pull-Ups x 3-4 reps
Interval 2 –Ring Tuck Hang to Inversion (strict preferably, but small backswing if necessary)
x 3-4 reps @ 31X1
Interval 3 – Scap Pull-Ups x 12 reps

Followed by. . .

Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Banded Muscle-Up Transitions x 10 reps

Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Elbow Drops on Box x 6-8 reps

B.
Every 30 seconds for 3 mintues (3 sets) of:
Interval 1 – Snap Pulls x 20 reps
Interval 2 – Pop Swing  x 10 reps (small swings, focus is on arm position staying open and hips driving the “pop”, not on the size of the swing itself. You should feel a moment of weightlessness if performed correctly)

Followed by. . .

One set of:
Prone Upper Back Muscle Recruitment x 10 reps (full range)

Session Three
A.
One set of:
Hand Plank x 60 seconds

Followed by. . .

One set of:
Option 1 – Three-Quarter Handstand on Wall x 60 seconds
Option 2 – Nose-To-Wall Handstand Hold x 60 seconds

Followed by. . .

One set of:
Hand Plank Shoulder Circles x 60 seconds (30 seconds each direction)

Followed by. . .

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Wall Slides x 20 reps
Interval 2 – Headstand Practice

x 30-45 seconds
Interval 3 – Rocking Box Bridge x 10 reps

Followed by. . .

Option 1 –
Spend 2 minutes working on proper hand and foot placement for a Kick to Handstand

Option 2 –
Spend 2 minutes working on Kick to Handstand on Wall.

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Tuck-Up x 20 reps
Interval 2 – Supine Plank Hold x 25 seconds

B.
One set of:
Shoulder Shrugs on Box x 15 reps

Followed by. . .

Every 15 seconds, for 2 minutes (1 set) complete:
Interval 1 – Full Support Hold on Rings x 5 seconds
Interval 2 – Catch Position Hold on Rings x 5 seconds
Interval 3 – Full Support Hold on Rings x 10 seconds
Interval 4 – Catch Position Hold on Rings x 5 seconds
Interval 5 – Full Support Hold on Rings x 15 seconds
Interval 6 – Catch Position Hold on Rings x 5 seconds
Interval 7 – Full Support Hold on Rings x 20 seconds
Interval 8 – Catch Position Hold on Rings x 5 seconds

Followed by. . .

Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Ring Dip Negatives x 6 reps @ 30A1

Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Ring Dips with Scaling Options x 6 reps @ 31X0

Followed by. . .

One set of:
Twisted Cross (pec stretch) x 60 seconds (30 seconds each side)