January 2-8, 2017 – Invictus Gymnastics Level Two

Warm Up

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:
Donkey Kicks x 20 reps

Followed by. . .

Spend 2 minutes working on proper hand and foot placement for a kick to handstand

Immediately followed by. . .

Every 2 minutes, for 4 minutes (1 set), complete:
Interval 1 – Handstand Fall-Over x 6 reps
Interval 2 – Rocking Box Bridges x 10 reps

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets), complete:
Wall-Facing Split Handstand Hold x 20 seconds

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets), complete:
Finger Presses x 20 reps

Followed by. . .

B.
Every minute, on the minute, for 4 minutes (2 sets), complete:
Interval 1 – Bar Hang Knees-to-Chest x 8 reps @ 3111 + Kipping Knees-To-Chest x 6-8 reps
Interval 2 – Pike Stretch x 30 seconds

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets), complete:
Kipping Toes-To-Bar x 6-10 reps, or
Kipping Half Toes-To-Bar x 14-20 reps

Followed by. . .

C.
One set of:
Strict Pull-Up x 5 reps or. . .
Strict Chest-To-bar Pull-Ups x 5 reps or. . .
Chest-To-Bar Pull-Up Negatives x 5 reps @ 51A1
Rest 30 seconds, then. . .

Every 10 seconds, for 2 minutes (12 sets), complete:
Kipping Swing x 1 rep + Kipping Chest-To-Bar x 1 rep

Session Two

A.
Every minute, on the minute, for 9 minutes (3 sets) complete:
Interval 1 – Muscle-Up Transition on Low Rings x 4-6 reps
Option One
Option Two
Option Three
Interval 2 – Ring Dips with or without Scaling Options x 10 reps
Interval 3 – Ring Pull-Up Negatives x 6 reps @ 41A1

Followed by. . .

B.
Every 10 seconds, for 60 seconds (6 sets) of:
Cast Swing x 1 rep

Followed by. . .

Every 30 seconds, for 4 minutes (8 sets) of complex:
Cast Swing x 1 rep + Pop Swing x 3 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Speed Swings x 3 reps

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Box Jump-Up to Low Catch x 5 reps

Session Three

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

One set of:
Handstand Push-Up Negatives x 5 reps @ 30A1

Followed by. . .

One set of:
Strict Handstand Push-Ups x max reps (60 seconds max time)

Followed by. . .

Spend 5 minutes working up to your 1 Rep Max Deficit Handstand Push-Up

Followed by. . .

Every 3 minutes, for 6 minutes (2 sets) of:
Wall Slides x 30 reps

Followed by. . .

B.
Every 30 seconds, for 3 minutes (3 sets) complete:
Interval 1 – Full Support Hold on Rings x 20 seconds
Interval 2 – Catch Position Hold x 15 seconds

Followed by. . .

Every 30 seconds, for 4 minutes (8 sets) of:
Ring Dips or Ring Dips with Scaling Options x 6 reps