April 3-9, 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

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

If you are unfamiliar 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.

Session One
A.
One set of:
Kettlebell Ankle Pulse x 20 reps

Followed by. . .

Option 1 (Endurance) –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Half Burpee x 12-15 reps
Interval 2 – Alternating Pistol Squat x 12-14 reps
Interval 3 – Front Racked Alternating Pistol Squat x 4-6 reps (heavy)

Option 2 (Strength) –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Front Racked Pistol Squat x 6 reps (right leg)
Interval 2 – Front Racked Pistol Squat x 6 reps (left leg)

B.
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Strict Pull-Up x 15 reps
Interval 2 – Push-Up x 15 reps

Option 2 (Weighted vest recommended)-
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Weighted Strict Pull-Ups x 10 reps
Interval 2 – Weighted Push-Ups x 12-15 reps (If not wearing a vest, use a plate on your mid back)

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Legless Rope Climb x 2 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Up

x 12 reps

Followed by. . .

One set of:
Lat Insertion Pull-Ups x 50 reps

C.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – L-Sit Flutter Kicks on Kettlebells x 20 seconds
Interval 2 – Straight Leg Bottom Balance x 20 seconds
Interval 3 – Hand Plank Cross Knee-To-Elbow x 20 seconds
Interval 4 – Backward Straddled Scoots x 10 reps

Followed by. . .

One set of:
Banded Triceps Extension x 30 reps (each arm) @ 1010

Session Two
A.
Every minute, on the minute, for 3 minutes (3 sets) of:
Wall Facing Split Handstand Hold x 45 second

Followed by. . .

Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Yoyo Walk at 3 meters x 2 reps
Interval 2 – Back-To-Wall Donkey Kick x 20 reps
Interval 3 – Toe Slide Press to Handstand x 10 reps

Followed by. . .

One set, for max reps, of:
Handstand Marching x 60 seconds

B.
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Double Bamboo Strict Shoulder Press x 6-10 reps
Interval 2 – Ring Handstand Push-Up Negative x 5 reps @ 51A1

Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Double Bamboo Strict Shoulder Press x 6-10 reps
Interval 2 – Downward Dog Ring Handstand Push-Up x 10 reps

Session Three

A.
Every 30 seconds, for 2 minutes (4 sets) of:
Rope L-Hang Pull-Ups x 8 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of complex:
Legless Rope Climb x 1 rep + Back-To-Wall Handstand Hold until 5 seconds remain in the set (5 seconds transition before your next set)

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Pull-Up Taps x 5 reps (right arm)
Interval 2 – Rope Pull-Up Taps (left arm)

B.
Every 30 seconds, for 4 minutes (4 sets) of complexes:
Interval 1 – Toes-To-Bar x 4 reps + Bar Muscle-Up x 4 reps
Interval 2 – Box Jump-Up to Support x 8 reps(use a very low platform to challenge your strength)

Followed by. . .

Every 15 seconds, for 3 minutes (12 sets) of complex:
Bar Muscle-Up x 1 rep + Deep Bar Dips x 3 reps

Every 30 seconds, for 4 minutes (4 sets) of complexes:
Interval 1 – (Bar Muscle-Up + Roll-Over Pull-Over) x 3 reps
Interval 2 – Strict Toes-To-Bar x 8 reps