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

(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

x 15 reps