February 6-12, 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, 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

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(Lat and Pec Stretch)

Calf and Hamstring Combo Stretch

Banded-Assisted Cross-Pull Scap Retraction

Session One
A.
Every minute, on the minute, for 2 minutes (2 sets) of:
Pistol Squat Balance x 40 seconds

Followed by. . .

2 minutes for max reps of:
Alternating Pistol Squat
Rest 60 seconds, then. . .

Every minute, on the minute, for 5 minutes (5 sets) of complex:
Alternating Candlestick Roll to Pistol Squat + Single Leg Burpee x 6 reps

Followed by. . .

Every 90 seconds, for 3 minutes (2 sets) of:
Single Leg Balance Hold (3-position) x 30 seconds (each position)

Followed by. . .

B.
Every thirty seconds, for 3 minutes (3 sets) complete:
Interval 1 – Strict Pronated Pull-Ups x max reps
Interval 2 – Supine Table Hold x 20 seconds

Followed by. . .

30 seconds of:
Kipping Pull-Up x max reps

Followed by. . .

C.
Every minute, on the minute, for 4 minutes (2 sets) complete:
Interval 1 – L-Sit Lifts on Box x 20 reps
Interval 2 – L-Sit Flutter Kicks on Kettlebells x 20 seconds

Session Two
A.
Spend 3 minutes working on Handstand Marching x max reps (per kick-up)

Followed by. . .

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

Followed by. . .

Every 30 seconds, for 4 minutes (8 sets) of:
Handstand Marcing x 10 reps + Handstand Walk x 1 meter

Followed by. . .

Every 30 seconds, for 6 minutes (4 sets) complete:
Interval 1 – Single Leg Thigh Taps x 10 reps
Interval 2 – Wall Climb x 2 reps
Interval 3 – Rocking Box Bridge x 10 reps

Followed by. . .

B.
Every 30 seconds, for 4 minutes (8 sets) of:
Dynamic Push-Ups on 24″ Box x 10 reps

Session Three
A.
Every 30 seconds, for 4 minutes (8 sets) of the complex:
Rope L-Hang x 10 seconds + Toes-To-Rope x 3 reps (Alternate sides where rope hangs next to hips and hand placement each set)

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of the complex:
Burpee x 5 reps + Rope Climb (with or without legs) x 2 reps

Followed by. . .

B.
Every minute, on the minute, for 6 minutes (3 sets) complete:
Option One –
Interval 1 – Air Chair Swing x 10 reps
Interval 2 – Banded Bar MU Stomps x 25 reps
Option Two –
Every minute for six minutes (two sets) of:
Bar Muscle-Up x 6 reps
Supine Overhead Plate Lift (10#/15#) x 20 reps
Tuck-Ups x 20 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) complete:
Interval 1 – Bar Hang Knees-To-Chest x 6 reps @ 3111
Interval 2 – Ceiling-Reaching Straight Body Crunches

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x 15 reps

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Klaus
Klaus
February 12, 2017 12:22 pm

Session 3

A) Done. Tried the rope climbs without legs first, but then reverted to using my legs quite quickly.

B) Option 1 done. Will post a video of my air chair swings soon for some feedback, as I am not feeling quite as dynamic as I think it should be.

C) Did some work on handstand marching and handstand walks, as well as the dynamic box push ups. Harder than expected!

Brandon Wanless
Brandon Wanless
February 10, 2017 7:41 am

Session 3

Strict Pullups = 6-4-3
Supine Chair Holds = Complete
Max Butterfly Pullups = 16!!! Def a PR!!!

Chair Swings = 8-5-5 (Hands are pretty sore)
Banded Bench Stomps = 25-25-25

Tempo Knees to Chest = 6-6-6 as Rx
Lying Ceiling Reaches = 15-15-15

All of this completed after 2 hour Invictus Athlete session 🙂

Brandon Wanless
Brandon Wanless
February 10, 2017 1:56 pm
Reply to  Travis Ewart

THANK YOU!!! I feel like I had more in the tank for the Butterflies, but I just forgot to breathe, hahaha

Brandon Wanless
Brandon Wanless
February 10, 2017 7:20 am

Session 1

12:00 EMOM Warmup
– 10 Hang Power Snatch
– 6 SHSPU
– 3 Toes to Ring + 2 Ring MU
– 15 cal Airdyne

Low Hang Snatch = 185
Snatch EMOM = 165 (8/8)

Airdyne(75 cal)/Thruster/SHSPU/MU Metcon
= 21:57
(First two movements 15:00 and mostly singles. Ughhh…)

Invictus Gymnastics Session 3 Level 2 Completed

Carrie
Carrie
February 8, 2017 10:19 am

Session 2:
A. Marching Max Reps: 64,33,35,7
I like the Fall overs!

Thigh taps were challenging…def need to go slower. Next time, I’ll know how to scale reps better.

B. Dynamic Push Ups – done on 20″ box. Only made it through 6/8 sets fitting 10 in within the time frame. Those got tough!

Klaus
Klaus
February 7, 2017 11:16 am

Session 1

A) Pistol balance done (But difficult). 45 Pistols in the two minutes. On my left leg, I have to hold onto my right toes when doing them- does that indicate lack of mobility or strength?
The candle stick to pistol roll I find quite difficult, especially for my left leg, but more fun than normal burpees!

B) Strict Pull Ups: 8/6/6 and 16 kipping pull ups in 30 seconds.

C) Done, but very tough! I started to cramp in my hip flexors and couldn’t keep my legs all the way straight for the flutter kicks.

Great session!

Klaus
Klaus
February 11, 2017 3:46 am
Reply to  Travis Ewart

Thank you for the tips. I will definitely incorporate the pistol accessory work!

Carrie
Carrie
February 7, 2017 9:03 am

Session 1 Done.

A. 50 pistols in 2 min
B. Pronated pull ups: 10/7/4
B. 20 kipping in :30 sec

Take always – pistol squats for 40 sec is no joke! That got tough. The candlestick/pistol/burpee was also challenging but fun! I noticed my right knee/hip internally rotates, and heel taps floor when fatigued if I don’t hold on to my calf. Is that due to lack of hip flexor strength?

Thanks!!

Carrie
Carrie
February 8, 2017 10:02 am
Reply to  Travis Ewart

They are sore today! Could be a combo of the pistol/burpee and lunges! I’ll take video next time!! Thx!

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