April 10-16, 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 Ball Shots, 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

Wrist Stretches

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

Couch Stretch

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.
If you are unfamiliar with the 50 Percent Rule, please watch this VIDEO.

Spend one minutes working on proper hand and foot placement for a Kick to Handstand.

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Rocking Box Bridges

x 15 reps

Followed by. . .

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Headstand or Handstand Fall-Over x 3 reps
Interval 2 – Back-To-Wall Donkey Kicks x 6 reps
Interval 3 – Back-To-Wall Split Handstand Hold x 20 seconds

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Finger Presses x 20 reps
Interval 2 – Wall-Facing Split Handstand Hold x 45 seconds

Followed by. . .

One set of:
Toe Slide Press to Handstand x 10 reps

B.
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Strict Toes-To-Bar x 6 reps + Kipping Toes-To-Bar x 6 reps

C.
Option One –
Every 30 seconds, for 3 minutes (6 sets) of:
Kipping Chest-To-Bar x 6 reps

Option Two –
Every 15 seconds, for 3 minutes (12 sets) of complex:
Kipping Chest-To-Bar x 1 rep + Butterfly Chest-To-Bar x 1 rep

Option Three –
Every 30 seconds, for 3 minutes (6 sets) of:
Butterfly Chest-To-Bar x 6-10 reps

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

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Strict Muscle-Up x 2 reps
Interval 2 – Catch Position Dips x 10 reps
Interval 3 – Ring Pull-Ups with False Grip x 5 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Ring Dips x 4 reps @ 31X1
Interval 2 – Ring Muscle-Up Negative x 3 reps

B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Snap Pulls x 20 reps
Interval 2 – Speed Swings x 5 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 8 reps
Interval 2 – Pop Swing x 4 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Cast Swing x 1 rep
Interval 2 – Mounting Ring Muscle-Up x 1 rep

Followed by. . .

With a 60 second time cap, complete:
Kipping Ring Muscle-Up x max reps

Session Three

A.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Rocking Box Bridge x 15 reps
Interval 2 – Box Bridged Handstand Push-Up x 10-15 reps

Followed by. . .

Every 10 seconds, for 2 minutes (12 sets) of:
Handstand Push-Up Negative x 1 rep @ 40A1

Followed by. . .

One set of:
Reverse Snow Angels x 20 reps @ 2020

Followed by. . .

Every 15 seconds, for 2 minutes (8 sets) of:
Strict Handstand Push-Up x 2 reps

Followed by. . .

One set of :
Reverse Snow Angels x 20 reps @ 2020

Followed by. . .

With a 60 second time cap, perform:
Hamstring Curl Handstand Push-Up x max reps

B.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Tempo Ring Dips x 4 reps @ 31X1
Interval 2 – Wall Slides x 5 reps @ 2020

Rest 60 seconds, then. . .

Option One –
Every 30 seconds, for 2 minutes (4 sets) of:
Box Jump-Up to Low Catch (2 second pause in Catch Position) x 3 reps

Option Two –
Every 30 seconds, for 2 minutes (4 sets) of:
Kipping Ring Muscle-Up to Low Catch (2 second pause in Catch Position) x 3 reps

Followed by. . .

One set of:
Strict Ring Dips x 10 reps (slow and controlled with a steady tempo)

Rest 60 seconds, then. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Catch Position Dips x 6-10 reps
Interval 2 – Incline Push-Ups on 30″ Box x 10 reps