April 10-16, 2017 – Invictus Gymnastics Level Three

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.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall Climb x 5 reps
Interval 2 – One Arm Handstand Hold on Wall x 30 seconds (15 seconds each arm)
Interval 3 – Box Bridged Handstand Push-Ups (no deficit) x 15 reps
Interval 4 – Prone Single-Arm Hand Plank x 40 seconds (20 seconds each arm)

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Back-To-Wall Split Handstand Hold x 25 seconds
Interval 2 – Toe Slide Press Handstand on Wall x 5 reps

B.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Tucked Bar Front Lever x 4 @ 2012
Interval 2 – Toes-To-Bar Candlestick Press x 3 reps

C.
Every 30 seconds, for 3 minutes (6 sets)
Strict Chest-To-Bar x 3 reps @ 12X1 (This may be easy for some, so add weight as necessary and try to pin your chest to the bar at the top of the rep)

Session Two
A.
Every 20 seconds, for 2 minutes (6 sets) of:
False Grip Ring Mount x 3 reps

Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Strict Ring Muscle-Up x 1 rep + Ring Dip x 3 reps

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of:
Strict Muscle-Up x 1 @ 8181 (2 second Transition both on the ascent and descent)

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of complex:
Handstand Marching x 30 reps + Strict Muscle-Up x 2 reps

B.
Every 20 seconds, for 3 minutes (9 sets) of:
Mounting Ring Muscle-Up x 1 rep

Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Kipping Ring Muscle-Up x 3 reps

Rest 2 minutes, then. . .

For as many rounds and reps as possible in 4 minutes, perform:
Movement 1 – Butterfly Chest-To-Bar Pull-Up x 5 reps
Movement 2 – Burpee x 5 reps
Movement 3 – Kipping Ring Muscle-Up x 5 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. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Rocking Box Bridges x 15 reps
Interval 2 – Box Bridged Handstand Push-Ups to Deficit x 15 reps

Followed by. . .

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

Followed by. . .

Every 10 seconds, for 2 minutes (12 sets) of:
Strict Handstand Push-Up x 2 reps

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 to Deficit (<50% of your 1 rep max deficit) x 1 rep @ 51X1

B.
Every 20 seconds, for 2 minutes (6 sets) of complex:
Kipping Ring Muscle-Up x 1 reps + Catch Position Dips x 5 reps + Strict Ring Dip x 1 rep

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Reverse Dips on Box x 20 reps (make sure you descend to the furthest point your shoulder will safely allow)
Interval 2 – Tempo Ring Dips

x 3 reps @ 51X1

C.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Hand Plank to Press Lean (with feet on mat/elevated) x 5 reps
Interval 2 – Donkey Kicks x 10 reps
Interval 3 – Toe Slide Press to Handstand x 5 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Stationary Sun Gods (Position “A”) x 60 seconds
Interval 2 – Stationary Sun Gods (Position “B”) x 60 seconds