February 6-12, 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 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 15 seconds, for 3 minutes (12 sets) of:
Weighted Pistol Squat Negative x 1 rep @ 55A1 (Go heavy)

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Alternating Pistol Squat (with 2 second pause at bottom)

 x 8 reps (If time allows between sets stretch your hamstrings)

Followed by. . .

B.
One set of:
Strict Pull-Ups x 10 reps @ 41X2

Followed by. . .

Every minute, on the minute, for 5 minutes (5 sets) of:
Butterfly Chest-To-Bar Pull-Ups x 10 reps + Elbow Jacks x 15 reps

Followed by. . .

C.
Every 30 seconds, for 6 minutes (4 sets) complete:
Interval 1 – L-Hang from Rings x 15 seconds
Interval 2 – Hollow Body Sit-Up to L-Sit on Kettlebells x 10 reps
Interval 3 – V-Ups x 15 reps

Session Two
A.
Every 15 seconds, for 2 minutes (8 sets) of the complex:
Handstand Marching x 10 reps + Handstand Walk x 2 meters

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
One Arm Handstand Hold on Wall x 20 seconds (each hand)

Followed by. . .

One set of:
Nose-To-Wall Handstand Hold x 2 minutes

Followed by. . .

One set of:
Handstand Walk x max distance

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Single Leg Thigh Taps x 20 reps

Followed by. . .

B.
Every 30 seconds, for 3 minutes (6 sets) of:
Push-Up to 8″ Deficit x 6-10 reps

Followed by. . .

C.
Three minutes of:
Double Bamboo Strict Shoulder Press x max reps

Session Three
A.
Every minute, on the minute, for 6 minutes (6 sets) of the complex:
Burpee x 8 reps + Legless Rope Climb x 1 rep

Followed by. . .

Every minute for three minutes (three sets) of:
L-Hang Rope Pull-Ups from Floor x 10 reps (alternate sides)

Followed by. . .

B.
Every minute, on the minute, for 5 minutes (5 sets) of the complex:
Air Chair Swing x 5 reps + Bar Muscle-Up x 2 reps + Butterfly or Kipping Chest-To-Bar x 5 reps

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Roll-Over Pull-Over x 5 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) complete:
Interval 1 – V-Up x 15 reps
Interval 2 – Elbow Jacks x 15 reps