April 10-16, 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)

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 minute, on the minute, for 2 minutes (2 sets) of:
Rocking Box Bridges x 30 seconds

Followed by. . .

Option One –
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Headstand or Handstand Fall-Over x 3 reps
Interval 2 – Three Quarter Handstand on Wall x 20 seconds
Interval 3 – Donkey Kicks to Wall x 8 reps

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

Followed by. . .

Option One –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Finger Presses x 20 reps
Interval 2 – Kick Up to Handstand to Wall Scaled x 15 reps

Option Two –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Finger Presses x 20 reps
Interval 2 – Back-To-Wall Handstand Hold (10 second hold) x 3 reps

Followed by. . .

One set of:
Wall-Facing Handstand Shoulder Shrugs x 20 reps

B.
Every 30 seconds, for 2 minutes (4 sets) of:
Bouncing Knees-To-Chest x 15 reps

C.
Every minute, on the minute, for 3 minutes (3 sets) of:
Modified Chest-To-Bar Pull-Ups x 20 reps (These are going to get tough. Use your legs as much as necessary to finish the reps and go fast. Goal here is to finish in about 30 seconds, but make sure that you finish each pull with the bar at your chest and each descent with completely straight arms.)

Session Two

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

Option One –
Every 15 seconds, for 6 minutes (6 sets) of:
Interval 1 – False Grip Static Hang x 5 seconds
Interval 2 – Catch Position Hold x 5 seconds
Interval 3 – Full Support Hold x 10 seconds
Interval 4 – Ring Dips with Scaling Options x 4 reps

Option Two –
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups with False Grip x 4 reps
Interval 2 – Catch Position Hold x 10-15 seconds
Interval 3 – Full Support Hold x 20 seconds
Interval 4 – Ring Dips with Scaling Options x 8 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Squatted Strict Muscle-Up Transitions x 4 reps
Interval 2 – Ring Muscle-Up Negative x 3 reps

Rest 30 seconds, then. . .

Spend 30 seconds attempting your first Strict Muscle-Up.

B.
Every minute, on the minute, for 3 minutes (3 sets) of:
Box Jump Up to Low Catch (with 2 second pause) x 8 reps

Followed by. . .

Option One –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Muscle-Up Transition with Feet on Floor x 5 reps
Interval 2 – Bouncing Scap Pull-Ups x 20 reps

Option Two –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Muscle-Up Transition with Feet on Box x 4 reps
Interval 2 – Bouncing Scap Pull-Ups x 25 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Prone Cuban Press for Ring Muscle-Up (full range) x 10 reps
Interval 2 – Reverse Dips on Box x 20 reps
Interval 3 – Snap Pulls x 30 reps

Session Three
A.
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Hand Plank Shoulder Circles x 30 seconds (clockwise)
Interval 2 – Hand Plank Shoulder Circles x 30 seconds (counterclockwise)

Followed by. . .

Option One (If you are not comfortable yet kicking to a handstand against a wall) –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall Scaled x 30 seconds
Interval 2 – Wall Slides x 30 seconds

Option Two (If you are comfortable kicking up to a handstand against a wall) –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 30 seconds
Interval 2 – Rocking Box Bridge x 30 seconds

Followed by. . . .

Option One –
Every 30 seconds, for 4 minutes (8 sets) of:
Handstand Push-Up with Scaling Option x 4-8 reps

Option Two –
Every minute, on the minute, for 4 minutes (4 sets) of:
Handstand Push-Up Negative x 6 reps @ 40A0

B.
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Full Support Hold on Rings x 10-15 seconds
Interval 2 – Ring Dip Negatives x 2 reps @ 30A1

Followed by. . .

Every 30 seconds, for 4 minutes (3 sets) of:
Interval 1 – Elbow Plank x 20 seconds
Interval 2 – Reverse Dips on Box x 10 reps
Interval 3 – Incline Push-Ups on 30″ Box x 10 reps

Followed by. . .

Option One –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Dips with Scaling Option x 10 reps
Interval 2 – Twisted Cross Stretch (one arm) x 30 seconds

Option Two –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Strict Ring Dips x 6-8 reps
Interval 2 – Twisted Cross Stretch (one arm) x 30 seconds