December 4-10, 2017 – Invictus Gymnastics Level Three

General Information:

Session Duration:
Each session, for each level, is 20 minutes in duration if all equipment is at hand and the athlete stays on task.

Mixing Levels:
Each section (part “A”, “B” or “C”) of each session is focused on a particular movement. You may need to read the programming to know which movement that section is focused on. Mixing levels to create a somewhat “personalized” program for each athlete is highly recommended. For example: If section “A” is focused on handstand walks, section “B” is focused on bar muscle-ups, and section “C” if focused on ring dips, an athlete can use section “A” from Level Two, section “B” from Level One, and section “C” from Level Three, all while keeping the day’s session at the standard 20 minutes of gymnastics work.

Options:
When “Options” are listed they are in the order of difficulty from easiest to most difficult. For example:
Option 1 – (Easiest)
Option 2 – (More difficult)
Option 3 – (Most difficult)

Choosing the right level for a particular movement:
Level One is focused on building strength and fundamental movement patterns specific to each movement. This level is focused to help you grow the ability to perform the skill in a safe and comfortable manner. You will occasionally be asked to “test” a skill, though you may experience your first completed movement (such as a Bar Muscle-Up) during your regular training or while playing around at the gym. The Invictus Gymnastics Program is focused on helping give an athlete the tools to do their skills, but it is the athlete’s responsibility to test their skills on their own time.

Level Two is for the athlete who can already perform their movements successfully but lack volume, consistency or technique. Level Two will provide useful strength and technique drills along with information to better your skill knowledge base while making sure you are performing your very best during your WOD or competitions.

Level Three is designed around the advanced competitive athlete, ranging from local competitions to Regional level competitions. The athlete following this level should be able to perform the section’s focal movement in high repetitions and with consistency. Level Three may also add skills into the workout that are not the focal movement to better compliment the athlete’s body, add an appropriate amount of fatigue, and demand an athlete to be able to think clearly while performing complicated movements. Not all of the movements in this level are typical of functional fitness competitions but will better prepare an athlete for the unexpected for competition purposes.

Tempo – What does 30X0 mean?
If you are not familiar with tempo and how to 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.

Getting Coach’s Feedback:
Join the Invictus Gymnastics Facebook Group. You can ask questions, post video, make friends from around the world and support other athlete’s efforts with the program. Video submission or questions posted while tagging the coach will result in direct help.

Mobility:
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

Session One
A.
For 4 minutes, perform as many rounds and reps as possible of:
Movement 1 – Reverse Snow Angels x 30 reps
Movement 2 – Donkey Kick x 10 reps
Movement 3 – Hand Plank Shoulder Taps x 30 reps
Movement 4 – Wall-Facing Single Leg Thigh Taps x 10 reps

Immediately followed by. . .

For 60 seconds, perform one set of:
Nose-To-Wall Handstand Hold x 60 seconds

B.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Strict Toes-To-Bar x 45 seconds (max effort)
Interval 2 – Straight Leg Bottom Balance x 45 seconds
Interval 3 – Side Hand Plank with Hip Circles x 20 reps (10 reps each side)
*Hip circle should start with hips low, then forward, upward and backward. Concentration should be on the forward and upward positions.

C.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Pulses x 5 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 10 reps + Bar Muscle-Up x 1 rep
Interval 3 – Baby Butterfly Pull-Ups x 20 reps
Interval 4 – Rest

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 know how to tape your hands for a False Grip, please watch this VIDEO.

One set of:
Strict Ring Muscle-Up x 4 reps

Rest 60 seconds, then. . .

Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – Strict Muscle-Up to Catch x 5 reps
Interval 2 – Ring Pull-Up x 5 reps + Strict Muscle-Up x 1 + Ring Dips x 5 reps
Interval 3 – Muscle-Up Rocking Transitions x 5 reps

Followed by. . .

Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – L-Hang Pull-Ups (bar or rings) x 10 reps
Interval 2 – Tempo Ring Dips x 10 reps @ 20X1

B.
If you are not familiar with the No Zone regarding Kipping Ring Muscle-Ups, please watch this VIDEO.
If you are not familiar with the Rising to Rowing Muscle-Up Technique, please watch this VIDEO.

Every 15 seconds, for 2 minutes (8 sets) of:
Mounting Ring Muscle-Up x 1 rep

Rest 60 seconds, then. . .

For 60 seconds, perform one set of:
Kipping Ring Muscle-Ups x max reps (unbroken)

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – GHD Sit-Ups x 20 reps
Interval 2 – Rowing Transition Lifter Swing x 8 reps

For 60 seconds, perform one set of:
Prone Cuban Press (full range) x max reps (5# in hand)

Session Three
A.
If you are not familiar with the process of Handstand Push-Up Negatives, please watch this VIDEO.

One set of:
Handstand Push-Up Negative to 8″ Deficit x 5 reps @ 50A1

Rest 90 seconds, then. . .

For 2 minutes, follow the sequence:
Strict Handstand Push-Ups to 8″ Deficit x max reps (unbroken)

Once you fail a rep, complete one set of:
Strict Handstand Push-Ups to 4″ Deficit x max reps (unbroken)

Once you fail a rep, complete one set of:
Strict Handstand Push-Ups x max reps (unbroken)

Once you fail a rep, complete one set of:
Hamstring Curl Handstand Push-Ups x max reps

Followed by. . .

Every minute, on the minute for 3 minutes (1 set) of:
Interval 1 – Nose-To-Wall Handstand Hold x 45 seconds
Interval 2 – Back-To-Wall Handstand Hold x 45 seconds
Interval 3 – Headstand Kip to Handstand x 10 reps

Followed by. . .

Every 2 minutes, for 4 minutes (1 set) of:
Interval 1 – Reverse Snow Angels (2.5/5# in each hand) x 40 reps @ 1010
Interval 2 – Wall Slides x 20 reps @ 1210
*During the 2 second pause at the bottom of the Wall Slide, squeeze your elbows as tight to your sides as possible to flex your lats. Be sure to keep your wrists, elbows and mid back against the wall. At the top squeeze and hold tight for a full second.

For 60 seconds, perform one set of:
Back-To-Wall Donkey Kicks x max reps

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Tempo Ring Dips x 3 reps @ 3121
Interval 2 – Low Push-Up Hold x 20 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support x 10 reps
Interval 2 – Catch Position Dips x 15 reps

Followed by. . .

For 60 seconds, perform one set of:
Dynamic Ring Dips x max reps