January 2-8, 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.
One set of:
Wall-Facing Split Handstand Holds x 10 reps (or two minutes max)
(Once your foot leaves the wall and returns it counts as a rep. This exercise should be done in one inversion unless you fall over in which case your last rep did not count and assume the position and start where you left off.  The object is to float away from the wall as long as possible without falling or returning to the wall)

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets), complete:
Frog Stand Handstand Pulses x 5 reps

Rest 30 seconds, and then …

One set of:
Handstand Shoulder Shrugs x 30 reps

Immediately followed by. . .

Every 30 seconds, for 4 minutes (8 sets), complete:
Freestanding Static Handstand Hold x 1 rep
(If this is a weakness for you then walk on your hands when necessary to find your balance to attempt to hold a Static Handstand.  If this is a strength for you then hold your handstand as long as possible during this time domain and on your feet as little as possible)

Followed by. . .

B.
Every 30 seconds, for 4 minutes (8 sets), complete:
Strict Toes-To-Bar x 3 reps + Alternating Single Leg Cross Toes-To-Bar x 8 reps

Followed by. . .

C.
One set of:
Strict Chest-To-Bar Pull-Ups x max reps @ 31X0
Rest 60 seconds, then. . .

Every 20 seconds, for 3 minutes (9 sets), complete:
Kipping or Butterfly Chest-To-Bar Pull-Ups

 x 4 reps

Session 2

A.
Every 30 seconds, for 5 minutes (10 sets) of:
Strict Muscle-Up x 1 rep

Followed by. . .

Every minute, on the minute, for 5 minutes (5 sets) of:
Muscle-Up Rocking Transitions x 5 reps

B.
Every minute, for 3 minutes (3 sets) of complex:
Cast Swing x 1 rep + Pop Swing x 5 reps

Followed by. . .

Every 30 seconds, for 5 minutes (10 sets) of complex:
Cast Swing x 1 rep + Kipping MU x 1 rep

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Dynamic Ring Dips

x 5 reps

Session Three

A.
If you are unfamiliar with the process of Handstand Push-Up Negatives and tempo, watch this video.

Every 90 seconds, for 6 minutes (4 sets) of:
Handstand Push-Up Negatives to Deficit (8″/4″) x 6 reps @ 50A2

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of complex:
Handstand Marching with Back Wall x 10 reps + Handstand Push-Up x 3 reps
(If this is too easy for you use plates to add a deficit)

Rest two minutes.

One set of:
Strict Handstand Push-Up (no deficit) x max reps (30 seconds max time)

Every minute, on the minute, for 4 minutes (4 sets) of complex:
Wall Climb x 1 rep + Single Leg Thigh Taps

x 30 reps + Wall Climb Down

Followed by. . .

B.
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Muscle-Up + Tempo Ring Dips x 5 reps @ 32X1

Followed by. . .

C.
Every 30 seconds, for 6 minutes (4 sets) complete:
Interval 1 – Supinated Palm Hand Plank x 15 seconds
Interval 2 – Hand Plank to Press Lean x 4 reps
Interval 3 – Wall Slides x 8 reps