July 3-9, 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 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)

Med Ball Thoracic 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.
Spend two minutes working on proper hand and foot placement for a Kick to Handstand.

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Three-Quarter Handstand on Wall x 15 seconds
*If having your body at a 45 degree angle is too easy, increase the difficulty by moving your hands closer to the wall.

Followed by. . .

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Donkey Kicks

x 20 reps
Interval 2 – Finger Presses x 20 reps
Interval 3 – Hand Plank Shoulder Taps x 30 reps

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Swings on Bar x 6-8 reps
Interval 2 – Bouncing Knees-To-Chest x 15 reps

Followed by. . .

One set of:
Kipping Half Toes-To-Bar x max (unbroken) reps
*Use this opportunity to slowly increase the amount of height per rep while still maintaining rhythm. Though the name is “Half Toes-To-Bar”, try to work up to a complete Toes-To-Bar if possible.

C.
Every 30 seconds, for 5 minutes (5 sets) of:
Interval 1 – Chest-To-Bar Diagonal Hold x 20 seconds
Interval 2 – C2B Elbow Drivers x 20 reps
Interval 3 – Chest-To-Bar Pull-Up Scaled (with zero assistance negative) x 3 reps @ 2020

Session Two
A.
If you are not familiar with the False Grip for Strict Ring Muscle-Ups, please watch this VIDEO.
If you do not yet know how to tape for the False Grip on rings, please watch this VIDEO.

Every minute, on the minute, for 3 minutes (3 sets) of:
Squatted Muscle-Up Transitions x 6 reps
* This movement is only the transition. It starts in a deep dip position (“catch position”) and lowers to the top of the pull-up position with a False Grip. Do not include the pull-up or the dip in this exercise.

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Head-Butt Push-Ups x 20 reps
Interval 2 – Ring Dip Negatives x 6 reps @ 32A1

B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swings x 10 reps
Interval 2 – Prone Cuban Press (full range) x 5 reps

Followed by. . .

Every 30 seconds for 3 minutes, (2 sets) of:
Interval 1 – Reverse Pull Warm-Up (movement “1”) x 15 reps
Interval 2 – Reverse Pull Warm-Up (movement “2”) x 10 reps
Interval 3 – Reverse Pull Warm-Up (movement “3”) x 5 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Large Ring Swings x 6 reps
Interval 2 – Cast Swing x 4 reps

Session Three
A.
Option 1 –
Every 90 seconds, for 9 minutes (2 sets) of:
Interval 1 – Elevated Knee Handstand Push-Up x 15 reps
Interval 2 – Kick to Handstand on Wall Scaled x 10 reps
Interval 3 – Headstand Kick-Ups to Wall x 45 seconds

Option 2 –
Every 90 seconds, for 9 minutes (2 sets) of:
Interval 1 – Rocking Box Bridges x 10-15 reps
Interval 2 – Elevated Foot Handstand Push-Ups x 15 reps
Interval 3 – Headstand on Wall x 30-45 seconds

Followed by. . .

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Headstand Kipping Pulses x 10 reps
Interval 2 – Wall-Facing Shoulder Shrugs x 10 reps
Interval 3 – Kick to Handstand practice x 20 seconds

B.
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Reverse Dips on Box x 15 reps
Interval 2 – Full Support Hold x 15 seconds + Catch Position Hold x 5 seconds

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Ring Dips with Scaling Option x 10 reps @ 21X1

**It is recommended after doing these exercises that you refer to your mobility section of the program and perform any movements that will stretch the muscles upon which you have just applied stress.