February 6-12, 2017 – Invictus Gymnastics Level One

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 Balls 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)

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 3 minutes (6 sets) of:
Pistol Squat Balance x 20 seconds
(Alternate legs and use vertical post on squat rig for balance if necessary.  The idea is to learn to sit in the pistol position without assistance or losing balance.)

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Pistol Squat Negatives to Squat Balance x 4 reps @ 45A1

Followed by. . .

B.
Every 30 seconds, for 3 minutes (6 sets) of:
Pull-Ups with Scaling Options x 5-8 reps

Followed by. . .

Every 30 seconds, for 4 minutes (2 sets) complete:
Interval 1 – Incline Chest-To-Bar Holds x 15 seconds
Interval 2 – Lat Insertion Pull-Ups x 10 reps

Followed by. . .

C.
Every 30 seconds, for 3 minutes (6 sets) of:
L-Sit Lifts on Box x 10 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Head-Butt Push-Ups x 20 reps

Session Two
A.
Spend 3 minutes working on proper hand and foot placement for a kick to handstand.

Followed by. . .

Every minute, on the minute, for 9 minutes (3 sets) complete:
Interval 1 – Single-Leg Thigh Taps x 20 reps or Single Leg Thigh Taps on Box x 20 reps
Interval 2 – Handstand Kick-Up to Wall x 15 reps
Interval 3 – Hand Plank Shoulder Circles x 16 reps (8 circles each direction)

Followed by. . .

Every minute, on the minute, for 6 minutes (2 sets) complete:
Interval 1 – Handstand Fall-Over or Headstand Fall-Over x 5 reps
Interval 2 – Finger Presses x 20 reps

Followed by. . .

B.
3 sets of:
Push-Up x 7 reps @ 31X1
Rest 30 seconds between sets.

Session Three
A.
Spend 2 minutes accumulating as much time on the rope with feet off the ground utilizing a Rope Hang Hold. In you need some help with how to grip the rope with your feet, watch this video.

Folowed by. . .

Every minute, on the minute, for 7 minutes (3 sets) complete:
Rope Climb x 60 seconds (max effort)
Rest 60 seconds between sets.

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) complete:
Option One –
Rope Pull-Up x 6-8 reps (alternate hands each rep)
Option Two –
Rope Pull-Ups with Feet on Floor x 10 reps

Followed by. . .

B.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Hollow Body Hang x 10 reps
Interval 2 – Supine Overhead Plate Lifts (10#/15#) x 15 reps
Interval 3 – Banded Bar MU Stomps x 15 reps

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Brandon Wanless
Brandon Wanless
February 11, 2017 2:49 pm

Session 2

Wall-Facing Handstand Marches 3 x 20
Handstand Kick Ups to Wall 3 x 10
Hand Plank Shoulder Circles 3 x 16

Headstand Fall Overs and Finger Presses completed as Rx

Bench Press 185# x 7 x 3 at 31X1 tempo 🙂

Brandon Wanless
Brandon Wanless
February 11, 2017 3:31 pm
Reply to  Travis Ewart

Hmmm, kind of…more stress on the fingers than anything. I’m guessing this means I’m not doing them correctly 🙁

Brandon Wanless
Brandon Wanless
February 11, 2017 3:56 pm
Reply to  Travis Ewart

I definitely was leaning hard, so what your saying makes a lot of sense! Is it ok if I post a video tomorrow morning? I’m currently at the Batman Lego movie with my little guy 🙂

Taotao Liu
Taotao Liu
February 11, 2017 1:25 pm

Session 3:
A) got a couple 20 second holds
Did 2 rope climbs per minute – got them down to 3 pulls from 4 pulls
8 rope pullups per minute, forearms were burning!
B) 15# for plate lifts – these are a lot easier than before!

Taotao Liu
Taotao Liu
February 9, 2017 6:11 pm

Session 2:
A) did the single-leg thigh taps! Although 20 was difficult. I did not think I’d be able to do these at all after watching the video…
Started with headstand fall overs, which are feeling great! Tried handstand fall overs the last round…I can stay in the bridge for about half a second before my back falls to the ground
B) done, rounds 2 and 3 were hard!

Brandon Wanless
Brandon Wanless
February 9, 2017 6:54 am

Session 1:

Pistol Work (Level 1)
-Pistol Balance and Pistol Negatives completed
(Needed to use the pole for every rep 🙁 I’m realizing that pistols are easily my biggest weakness.)

L-Sit Work (Level 3)
– 15 sec L-sits (unbroken)
– 10 Hollow Rock to L-Sit (difficult)
– 15 V-Ups (unbroken)

Brandon Wanless
Brandon Wanless
February 10, 2017 1:54 pm
Reply to  Travis Ewart

I didn’t, but I’ll definitely go check it out!!!

Taotao Liu
Taotao Liu
February 8, 2017 6:04 pm

Session 1:
A) Getting 10-12 seconds at a time without pole on pistol balance!
Did negatives and balance with concentric pistol also – I liked these
B) Tried 5 strict pullups every 30 seconds in singles today – made them all (barely!)
Chest to bar holds getting easier!
C) L-sit lifts and headbutt push-ups getting easier too!

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