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
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.
Three sets of:
Strict Handstand Hold x 30 seconds
Rest 30 seconds between sets
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Handstand Marching x 20 reps + Handstand Hold x 20 seconds
Followed by. . .
Spend 3 minutes working on Freestanding Handstand Push-Ups.
B.
Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Toes-To-Bar x 8-10 reps
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of:
Target Reach Swing + Toes-To-Bar x 3 reps
*Use the Target Reach Swing to set-up the swing for the Toes-To-Bar reps to provide identical reps. Adjust where you start behind the bar as necessary to find what work with your bodyweight and bar height.
Complete a total of 15 rounds of the following complex:
Single Leg Cross Toes-To-Bar (right leg) + Single Leg Cross Toes-To-Bar (left leg) + Kipping Toes-To-Bar x 1 rep
*Break up the rounds as necessary, but try to complete them with as little breaks as possible.
C.
One set of:
C2B PVC Benders x 20 reps
*Use the same grip width you’d use during your Butterfly Chest-To-Bar.
Followed by. . .
Every 15 seconds, for 90 seconds (2 sets) of:
Interval 1 – Narrow Grip Chest-To-Bar Pull-Up x 3 reps
Interval 2 – Regular Grip Chest-To-Bar Pull-Up x 3 reps
Interval 3 – Wide Grip Chest-To-Bar Pull-Ups x 3 reps
Rest 30 seconds, then. . .
Two sets of
Kipping Pull-Up + Butterfly Pull-Up
x 10 reps (20 reps total each set)
Rest 30 seconds between sets
Session Two
A.
If you are not familiar with the False Grip, please watch this VIDEO.
If you do not know how to tape your hands for a False Grip, please watch this VIDEO.
One set of:
Extensior Strech for False Grip x 45 seconds
Followed by. . .
Every 15 seconds, for 5 minutes (5 sets) of:
Interval 1 – False Grip Static Hang x 15 seconds
*Don’t drop. Start Interval 2 immediately.
Interval 2 – Ring Pull-Up Pulses x 15 seconds
Interval 3 – Rest
Interval 4 – Strict Muscle-Up x 1 rep
Followed by. . .
One set of:
Finger Presses x 40 reps @ 2010
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Rocking Muscle-Up Transitions x max (unbroken) reps
B.
If you are not familiar with the “No Zone”, please watch this VIDEO.
If you are not familiar with the Rising to Rowing Muscle-Up Technique, please watch this VIDEO.
One set of:
Large Ring Swings
x 5 reps
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Rowing Transition Lifter Swings x 4 reps
Interval 2 – Pop Swing x 4 reps
Followed by. . .
Every 20 seconds, for 4 minutes (6 sets) of:
Interval 1 – Rowing Muscle-Up x 2 reps
Interval 2 – Rising Muscle-Up x 2 reps
Followed by. . .
For 2 minutes, perform 2 sets of:
Kipping Muscle-Up x max reps
Rest 30 seconds between sets.
*If you do not fail a rep on your second set by the 2:00, continue until you fail a rep in your second set. Note scores on Disqus.
Session Three
A.
One set of:
Movement 1 – Wall Slides x 20 reps @ 2020
Movement 2 – Wall-Facing Single Leg Thigh Taps x 40 reps
Followed by. . .
Spend 2 minutes practicing a Freestanding Handstand Push-Up.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Push-Up to 4″/8″ Deficit x 6 reps @ 51X1
Interval 2 – Wall-Facing Handstand Shoulder Shrugs x 20 reps
B.
One set of complex:
Full Support Hold x 25 seconds + Catch Position Hold x 10 seconds + Catch Position Dips x 10 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Push-Ups on Low Rings x 5 reps @ 2020
Interval 2 – Muscle-Up + Ring Dips x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Dynamic Ring Dips x 8 reps
*Be sure to go as deep as possible at the bottom of the dip to insure maximum angle in the shoulder.
C.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Toe Slide Press Handstand from Wall x 6-8 reps
Interval 2 – Press to Handstand Options x 4-6 reps
*If you already have a Press to Handstand unassisted, perform the most difficult version you can complete with 4 reps.