January 23-29, 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 30 seconds, for 2 minutes (4 sets) of:
Candlestick Roll to Pistol Squat or Pistol Squat Balance x 4 reps (alternate feet)

Followed by. . .

Every twenty seconds for three minutes (nine sets) of:
Alternating Free-Standing Pistol Squat x 4 reps

Followed by. ..

Every minute, on the minute, for 5 minutes (5 sets) of:
Alternating Pistol Squat Negative to Pistol Balance x 4 reps @ 45A1 (use Kettlebell in a Goblet Hold for more difficulty

)

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 30 seconds, for 5 minute (10 sets) of:
Pronated Weighted Pull-Up x 3 reps
(Build load each set to find your three rep max Weighted Pull-Up)

Followed by. . .

C.
Every 30 seconds, for 4 minutes (8 sets) of:
L-Sit Lifts on Low Rings x 6 reps

Session Two
A.
Spend 60 seconds working on proper hand and foot placement for a Kick to Handstand.

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Handstand Walk x 3-6 meters

Followed by. . .

Every minute for four minutes (four sets) of:
Handstand Marching x 30 reps

Followed by. . .

Every minute for four minutes (four sets) of:
Wall Climb + Wall Walk x 3 meters

Followed by. . .

B.
Every 90 seconds for three minutes (two sets) of:
Uneven Alternating Push-Ups x 20 reps

Session Three
A.
Every 2 minutes, for 10 minutes (5 sets) of complex:
Rope Pull-Up x 8 reps (each hand x 4 reps) + Rope Climb (with or without legs) x 1 rep

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Toes-To-Rope x 6 reps (each side x 3)

Followed by. . .

B.
Every minute, on the minute, for 6 minutes (3 sets) complete:
Interval 1 – Banded Bar MU Stomps x 20 reps
Interval 2 – Air Chair Swing x 8 reps

Followed by. . .

Perform as many rounds and reps as possible, in 2 minutes of:
Movement 1 – Jump to Bar from Squat

x 8 reps
Movement 2 – Elbow Jacks x 16 reps