February 13-19, 2017 – Invictus Gymnastics Level Two

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, Wallballs etc.

Please take a look at the recommeded 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)

Straddle and Pike Stretch (Adductor and Hamstring Mobility)

Band-Assisted Lat and Hip Flexor Stretch

Single Arm Hang from Bar (Lat and Pec Stretch)

Calf and Hamstring Combo Stretch

Banded-Assisted Cross-Pull Scap Retraction

Session One

A.
Every 30 seconds, for 2 minutes (4 sets) of:
Back-To-Wall Handstand Hold x 20 seconds

Followed by. . .

Every minute, for 5 minutes (5 sets) of:
Wall-Facing Split Handstand Hold x 40 seconds

Followed by. . .

Every 15 seconds, for 2 minutes (8 sets) of:
Handstand Hold to Handstand Fall-Over x 1 rep

Followed by. . .

Two sets of:
Finger Press x 30 reps
Rest 60 seconds between sets.

B.
One set of:
Option One – Strict Knees-To-Chest x 15 reps
Option Two – Strict Toes-To-Bar x 10 reps

Followed by. . .

Every 15 seconds, for 2 minutes (8 sets) of:
V-Ups x 5 reps

Followed by. . .

One set of:
Movement 1 – Rocking Box Bridge x 20 reps
Movement 2 – Supine Overhead Plate Lifts (15#/25#) x max reps

C.
One set of:
Chest-To-Bar Diagonal Hold x 30 seconds

Immediately followed by. . .

Every 30 seconds for 2 minutes (4 sets) of:
Kipping or Butterfly Chest-To-Bar Pull-Ups x 10 reps

Session Two

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

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Squatted Muscle-Up Transitions x 8 reps (slow and controlled)
Interval 2 – Elbow Drops on Box x 10 reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Option 1 – Strict Muscle-Up x 1-2 reps
Option 2 – Ring Pull-Up with False Grip x 3 reps + Jump to Low Catch + Catch Position Dips x 5 reps

B.
With a 2 minute time cap, complete:
Reverse Pull Warm-Up with. . .
Movement 1 – Straight Body Reverse Pull x 15 reps
Movement 2 – Bend to Straight Reverse Pull x 15
Movement 3 – Complete Movement x 10 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Snap Pull x 15
Interval 2 – Snap Pull with Small Backswing x 10
Interval 3 – Pop Swing x 5

Followed by. . .

Every 2 minutes, for 6 minutes (3 sets) complete all sets of:
Five sets of:
Cast Swing x 1 (drop after each rep) then,
Three sets of:
Cast Swing + Pop Swing x 1 rep
One set of:
Kipping Muscle-Up x 1 rep

Session Three

A.
Spend 60 seconds practicing Handstand Kick-Up to Wall x max reps

Followed by. . .

Every 10 seconds, for 3 minutes (18 sets) of:
Strict Handstand Push-Up x 1 rep

Rest 60 seconds, then. . .

Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 2 reps

Rest 60 seconds, then. . .

Every 20 seconds, for 3 minutes (9 sets) of:
Strict Handstand Push-Up x 3 reps

*If at any time you find that the volume is too great, default to the prescribed reps from the set prior to failing but in the same time domain. For example: If you are in your sets of 3 reps and begin to fail during your 20 second intervals, default back to 2 reps per 20 seconds for the remaining time. If you fail on 2 reps after that, default to 1 rep every 20 seconds until time is up. If you fail that single rep, kick to handstand and hold as much time as possible until your time is up.

B.
Every 15 seconds, for 2 minutes (8 sets) of complex:
Ring Dip x 2 reps + Full Support Hold x 5 seconds

Rest 60 seconds, then. . .

One set of:
Ring Dips x max reps

Rest 60 seconds, then. . .

Every 30 seconds for 2 minutes (4 sets) of:
Push-Up to 8″ Deficit x 5 reps

Followed by. . .

One set of:
Interval 1 – Box Shoulder Shrug Circles (forward) x 30 seconds
Interval 2 – Rest 30 seconds
Interval 3 – Box Shoulder Shrug Circles (backward) x 30 seconds
Interval 4 – Rest 30 seconds

Followed by. . .

One set of:
Full Support Hold (on rings) x max time