April 17-23, 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 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Squat x 8 reps (right leg, slow and controlled)
Interval 2 – Pistol Squat x 8 reps (left leg, slow and controlled)

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Weighted Pistol Squat Negatives (pause 1 second when hip is at horizontal, then finish the squat) x 4 reps @ 41A0
Interval 2 – Weighted Pistol Squat Balance Pulses x 10 reps (5 reps each leg)

Rest 60 seconds, then. . .

Every minute, on the minute, for 4 minutes (4 sets) of complex:
Alternating Pistol Squat x 8 reps + Half Burpee x 8 reps

B.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Narrow Grip Chest-To-Bar Pull-Ups x 4-6 reps
Interval 2 – Wide Grip Chest-To-Bar Pull-Ups x 4-6 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Weighted Pronated Pull-Ups x 3-4 reps

Followed by. . .

Every 30 seconds, for 2 minutes (1 set) of:
Interval 1 – Butterfly Pull-Ups x 15 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 9 reps
Interval 3 – Butterfly Pull-Ups x 10 reps
Interval 4 – Butterfly Chest-To-Bar Pull-Ups x 6 reps

C.
Every 30 seconds, 4 minutes (4 sets) of:
Interval 1 – L-Sit Flutter Kicks on Kettlebells x 20 seconds
Interval 2 – Elbow Jacks x 20 reps

Session Two
A.
Every 10 seconds, for 60 seconds (2 sets) of:
Interval 1 – Back-To-Wall Donkey Kicks x 3 reps
Interval 2 – Strict Handstand Push-Up x 3 reps
Interval 3 – Back-To-Wall Handstand Marching x 6 reps

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of complex:
Wall Climb (up) + Yoyo Walk x 2 meters + Wall Climb (down)

Rest 60 seconds, then. . .

Every 30 seconds, for 3 minutes (6 sets) of: complex
Hand Plank Shoulder Taps x 20 reps + Handstand Walk x 6 meters

Followed by. . .

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Wall-Facing Single Leg Thigh Taps x 30 reps
Interval 2 – Reverse Snow Angel x 25 reps @ 1010
Interval 3 – Box Bridged Handstand Push-Up x 20 reps

Followed by. . .

One set of:
Nose-To-Wall Handstand Hold x max effort (or 2 minutes max)

B.
Every minute, on the minute, for 2 minutes (2 sets) of:
Dynamic Push-Ups on Floor x 20 reps

C.
Every minute, on the minute, for 3 minutes (3 sets) of:
Handstand Hold on Low Rings x 30-40 seconds

Session Three
A.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Donkey Kicks to Wall x 10 reps
Interval 2 – Strict Pull-Up x 10 reps
Interval 3 – Legless Rope Climb from L-Sit x 1 rep

Followed by. . .

Every minute, on the minute, for 4 minutes ( 2 sets) of:
Interval 1 – Rope Pull-Up Taps x 16 reps (8 reps with right hand, then switch to 8 reps on left hand)
Interval 2 – Rope Climb Mount x 6 reps

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Bar Muscle-Up x 4 reps (Singles. Start from the ground each rep)
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 10 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Tucked Bar Front Lever x 3 reps @3031
Interval 2 – Bar Muscle-Up x 4 reps (Doubles. Start from the ground after the first set of two.)

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Bouncing Knees-To-Chest x 30 reps
Interval 2 – 3 sets of complex: Toes-To-Bar x 1 rep + Bar Muscle-Up x 1 rep

Followed by. . .

For 60 seconds, perform one set of:
Bar Muscle-Up x max reps