March 13-19, 2017 – Invictus Gymnastics Level Two

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 – Wall Climb x 4 reps

Followed by. . .

For 60 seconds, perform:
Back-To-Wall Handstand Finger Press Away

x max reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x  20 seconds
Interval 2 – Push-Up x 15 reps

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Toes-To-Bar x 12 reps (FAST)
Interval 2 – Elbow Jacks x 15 reps

C.
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Chest-To-Bar Pull-Up x 10 reps
Interval 2 – Chest-To-Bar Negatives x 4 reps @ 31A1

Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Pull-Up or Chest-To-Bar Pull-Up x 5-10 reps
Interval 2 – Butterfly Pull-Up or Chest-To-Bar Pull-Up x 5 reps
(The idea here is to take the Kipping Pull-Ups and blend the technique into the Butterfly Pull-Up. The kipping technique is identical until the arching movement of the Butterfly, so this rep scheme is to strengthen the movement pattern of the kip to be patient for the arch in the Butterfly.)

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets)

Chest-To-Bar Pull-Ups with Scaling Options x 20 reps

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

Every 30 seconds, for 60 seconds (2 sets) of:
Squatted Muscle-Up Transitions x 5 reps

Followed by. . .

Every 30 seconds, for 60 seconds (2 sets) of:
Pause Ring Dips x 5 reps (one second pause at the bottom of the dip)

Followed by. . .

One set of:
Straight Body Crunches x 20 reps @ 20X1

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Strict Muscle-Up x 1 rep

Rest 60 seconds, then. . .

Every minute, on the minute, for 4 minutes (4 sets) of complex:
Ring Pull-Up x 3 + Strict Muscle-Up + Ring Dips x 3
(Feel free to use a neutral grip during the Pull-Ups if you’d prefer, then on the third Pull-Up achieve a False Grip for the Muscle-Up)

B.
Every 30 seconds, for 2 minutes (1 set) of:
Interval 1 – Ring Scap Pull-Ups x 20 reps
Interval 2 – Snap Pull x 15 reps
Interval 3 – Snap Pull (with small backswing) x 10 reps
Interval 4 – 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 and the rings lifting off of the bottom of the strap)

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Cast Swing x 2 reps

Followed by. .

*For the following Kipping Muscle-Up sets assume every first Muscle-Up starts with a Cast Swing*

Option 1 (If you have a 1 or 2 rep max Kipping Muscle-Up) –
Every 30 seconds, for 6 minutes (12 sets) of:
Kipping Muscle-Up x 1 rep

Option 2 (If you have a 3 rep max Kipping Muscle-Up) –
Every 30 seconds, for 6 minutes (12 sets) of:
Kipping Muscle-Up x 2 reps (contiguous)

Option 3 (If you have 4+ Kipping Muscle-Ups) –
Every 30 seconds, for 6 minutes (12 sets) of the Invictus Gymnastics Muscle-Up Pyramid:
Interval 1 – Kipping Muscle-Up x 1 rep
Interval 2 – Kipping Muscle-Up x 2 reps (contiguous)
Interval 3 – Kipping Muscle-Up x 3 reps (contiguous)
Etc…
If you fail, work your reps backward from the last successful set (e.g. If you fail on Interval 6 on your sixth rep, the next interval should be Kipping Muscle-Up x 4 reps because the last SUCCESSFUL set was a set of Muscle-Ups x 5 reps.)
*Once you reach Kipping Muscle-Up x 1 rep continue each remaining interval with Kipping Muscle-Up x 1 rep*

Session Three
A.
One set of:
Donkey Kick Burpees x 15 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Handstand Kick-Up to Wall x 10 reps
Interval 2 – Reverse Snow Angels x 10 reps @ 1010

Followed by. . .

Every 10 seconds, for 60 seconds (6 sets) of:
Handstand Push-Up Negative x 1 rep @ 40A2

Followed by. . .

Every 10 seconds, for 60 seconds (6 sets) of:
Handstand Push-Up (strict) x 1 rep @ 10X1

Rest 60 seconds, then. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Handstand Push-Up (strict) x max reps (These reps do not need to be unbroken, but rather for max reps using any resting technique necessary)
Interval 2 – Rest

Followed by. . .

For 60 seconds, perform:
Handstand Push-Up (singles) x max reps
(On singles, as soon as your second foot meets the wall begin your descent. Once your arms are back to full extension at the top of the Handstand Push-Up, kick down immediately. Land, swing your arms back one time then kick back up into your next Handstand Push-Up.)

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Box Bridged Handstand Push-Ups x 10 reps

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

Followed by. . .

Every 10 seconds, for 2 minutes (12 sets) of:
Ring Dips x 3 reps (Be sure to go to full depth with your knees and hips. Avoid bending at the hips and dropping your chest downward)

Follwed by. . .

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