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
Straddle and Pike Stretch (Adductor and Hamstring Mobility)
Band-Assisted Lat and Hip Flexor Stretch
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 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 4 minutes (2 sets) of:
Interval 1 – Rocking Box Bridge or Rocking Wall Bridge x 10 reps
Interval 2 – Back-To-Wall Handstand Finger Press Away x 10 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds
Interval 2 – Shoulder Supported Handstand Hold x 20 seconds
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Static Handstand Hold x max effort
*You may take two steps on your hands at the most per attempt to regain your balance and continue to hold the static handstand as long as you can.
B.
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Pike Stretch x 30 seconds
Interval 2 – Strict Toes-To-Bar x 5 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kipping Half Toes-To-Bar x 20 reps
Interval 2 – Supine Overhead Plate Lifts (15#/25#) x 10 reps
C.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO.
One set of:
Kipping Chest-To-Bar Pull-Ups
x 8 reps
Rest 30 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Kipping or Butterfly Pull-Ups x max (unbroken) reps
Session Two
A.
If you are not familiar with the False Grip for Strict Ring Muscle-Ups, please watch this VIDEO.
If you are not familiar with how to tape for a False Grip, please watch this VIDEO.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Muscle-Up Squatted Transitions x 7 reps @ 2121
Interval 2 – Ring Muscle-Up Negatives x 7 reps @ 50A1
Rest 60 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Muscle-Up x 1-4 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Head-Butt Push-Ups x 15 reps
Interval 2 – False Grip Static Hang x 20-25 seconds
B.
If you are not familiar with the Rising to Rowing Muscle-Up technique, please watch this VIDEO.
If you are not familiar with the No Zone for kipping ring Muscle-Ups, please watch this VIDEO.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Swing x 5 reps
Interval 2 – Cast Swing x 1.1.1 (three single reps – drop between reps)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pop Swing x 5 reps
Interval 2 – Supine Snap Pull Swings x 5 reps
Followed by. . .
Option 1 –
Every 15 seconds, for 2 minutes (8 sets) of:
Mounting Ring Muscle-Up x 1 rep
*Focus on the backward pull of the rings at the moment of hip extension regardless of whether you are performing a rising or rowing muscle-up.
Option 2 –
Every 15 seconds, for 2 minutes (8 sets) of:
Kipping Ring Muscle-Up x 2 reps
Session Three
A.
One set of:
Wall Slides x 40 reps (or 2 minutes)
Followed by. . .
One set of:
Handstand Push-Up Negatives x 5 reps @ 50A5
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Box Bridged Handstand Push-Ups to 8″ Deficit x 6-10 reps
Immediately followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Box Bridged Handstand Push-Ups to 4″ Deficit x 6-10 reps
Immediately followed by. . .
Three sets of:
Back-To-Wall Handstand Hold x 45 seconds
Rest 15 seconds between sets.
B.
Every 30 seconds, for 2 minutes (4 sets) of complex:
Full Support Hold x 10 seconds + Ring Dips x 5
Followed by. . .
Every 30 seconds, for 2 minutes (4 set) of complex:
Catch Position Hold x 5 seconds + Ring Dips x 4
*Count the first rep once your reach full support and every dip afterward)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Dynamic Ring Dips x 10 reps
Followed by. . .
One set of:
Twisted Cross (pec) Stretch x 30 seconds (each arm)
Session 1:
A) For the first time, worked up the courage to kick up into a shoulder supported HS hold! I had a spotter help me during my warm-up.
Got a 6-second static HS hold! My best by far!
B) Kipping half T2B were harder than I thought!
Used 25# for supine plate lift
C) Wasn’t feeling the C2B today.
I should probably have done Level 1 for this…maybe I’ll go back and do that later this week if I have time.
Couldn’t get more than 2 kipping C2B
Butterfly max sets 2/3/3
Session 3:
A) Did 6/6/6 with 8″ deficit
Then only got 3 on 4″, so rested 1 minute, and finished with 6/6
HS holds: 45/25/45 seconds
B) 5/5/3/3 ring dips with full support hold
Rested 1 minute here
4/4/4/3 ring dips with catch position hold
Post results here for your records!