March 27-April 2, 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
*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 tor read it in your programming, watch this VIDEO. If you would like more in-depth information regarding tempo and it’s benefits, read this great ARTICLE written by Head Coach and Founder of Invictus, C.J. Martin.

Session One
A.
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 complex:
Back-To-Wall Handstand Hold x 30 seconds + Strict Handstand Push-Up x 5 reps

Followed by. . .

Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 40 reps
Interval 2 – Back-To-Wall Donkey Kicks x 6-10 reps
Interval 3 – Wall-Facing Split Handstand Hold x 20 seconds
Interval 4 – V-Ups x 15 reps

Rest 60 seconds, then. . .

For two minutes, perform two sets of:
Freestanding Static Handstand Hold x max effort (Walk on your hands when necessary to regain your Static Handstand.)

Rest 60 seconds between sets.

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Single Leg Cross Toes-To-Bar x 14 reps
Interval 2 – Strict Toes-To-Bar x 10 reps

C.
Every 30 seconds, for 2 minutes (4 sets) of complex:
Strict Pull-Up x 4 reps + Bar Muscle-Up x 3 reps

Session Two
A.
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Muscle-Up x 2 reps

Followed by. . .

Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – L-Hang from Rings x 20 seconds
Interval 2 – Ring Pull-Ups x 8-10 reps
Interval 3 – Muscle-Up Rocking Transitions x 5 reps
Interval 4 – Pause Ring Dips

(1 second pause) x 8-10 reps

B.
If you are unfamiliar with the “No Zone”, watch this VIDEO.

Every minute, on the minute, for 3 minutes (3 sets) of complex:
Snap Pull x 3 reps + Snap Pull with Small Backswing x 3 reps + Pop Swing x 3 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Shove Pop Swing x 5 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Large Ring Swings x 3-5 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of complex:
Shove Pop Swing + Rising Muscle-Up x 1 rep

Session Three
A.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Backward Ladder Crawl x 18 Meters (60 feet)
Interval 2 –
4 sets of complex –
Lalanne Push-Up x 3 + Push-Up x 6 @ 2111

Followed by. . .

Every 10 seconds, for 60 seconds (6 sets) of:
Handstand Push-Up Negative to 8″/12″ @ 60A0

Followed by. . .

Every minute, on the minute, for 5 minutes (5 sets) of:
Kipping Handstand Push-Up x max reps (unbroken)

Followed by. . .
Every minute, on the minute, for 8 minutes (4 sets) of:
Interval 1 – Box Bridged Handstand Push-Ups with 4″/8″ Deficit x max reps (unbroken)
Interval 2 – Rest

B.
For two minutes, perform:
Ring Dips with Scaling Options x max reps (unbroken)