July 24-30, 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 Ball Shots, 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)

Med Ball Thoracic Opener

Rocking Box Bridges (Thoracic Mobility)
OR
*Overhead Barbell Underarm Stretch + Wall Bridge

Straddle and Pike Stretch (Adductor and Hamstring Mobility)

Band-Assisted Lat and Hip Flexor Stretch

Wrist Stretches

Twisted Cross

Single Arm Hang from Bar (Lat and Pec Stretch)

Over the Shoulder Barbell Stretch

Calf and Hamstring Combo Stretch

Banded-Assisted Cross-Pull Scap Retraction

Couch Stretch

If you are unfamiliar with tempo and how tor read it in your programming, watch this VIDEO. If you would like more in-depth information regarding tempo and it’s benefits, read this great ARTICLE written by Head Coach and Founder of Invictus, C.J. Martin.

Session One
A.
One set of:
Kettlebell Ankle Pulses x 20 reps (each leg)

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Weighted Pistol Balance Pulses x 5 reps (right leg)
Interval 2 – Weighted Pistol Balance Pulses x 5 reps (left leg)
*Please aim for quality with heavy weight. The goal is to reach parallel, pause momentarily, then descend with control for each rep.

Followed by. . .

Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Single Leg Pistol Squat x max reps (right leg)
Interval 2 – Single Leg Pistol Squat x max reps (left leg)

B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Chest-To-Bar Pull-Ups x 7 reps
Interval 2 – Bar Muscle-Up x 7 reps
*Use minimal swing on the Muscle-Ups, utilizing pulling power more than swing.

Followed by. . .

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Pulses x 5 reps
Interval 2 – Kipping Front Lever x 5 reps
Interval 3 – Butterfly Chest-To-Bar Pull-Ups x 8-10 reps

C.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Straight Leg Bottom Balance x 50 seconds
Interval 2 – Elbow Jacks x 40 reps

Followed by. . .

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – V-Up to V-Sit x 10 reps
Interval 2 – L-Sit Hold on Parallettes (or kettlebells) x 20 seconds
Interval 3 – GHD Sit-Ups x 10 reps

Session Two
A.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Rocking Box Bridges x 15 reps
Interval 2 – Handstand Marching x 50 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 40 reps + Hand Plank (until interval is finished)
Interval 2 – Donkey Kick to Handstand Walk x 4 meters
*From the Hand Plank Shoulder Taps, remain in the hand plank position, then connect the hand plank position to the Donkey Kick to Handstand Walk without resting.

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Handstand Walk (max effort) x 1 rep
*If you run out of space for your Handstand Walk, you can either try to turn around to continue or perform a Static Handstand Hold for max time.

B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Push-Up to 8″ Deficit x 20 reps
Interval 2 – Kettlebell Push-Ups x 15 reps

C.
Every 30 seconds for three minutes (six sets) of:
Downward Dog Ring Handstand Push-Ups x 4-6 reps

Session Three
A.
Every minute, on the minute, for 5 minutes (5 sets) of:
Movement 1 – Pull-Up Tap Rope Climb x 1 rep
Movement 2 – Strict Handstand Push-Ups with 8″ Deficit x 8 reps

Followed by. . .

Every minute, on the minute, for 5 minutes (5 sets) of:
Movement 1 – Legless Rope Climb from L-Sit x 1 rep
Movement 2 – V-Ups x 10 reps

Followed by. . .

For 60 seconds, perform one set of:
Rope Climb (with legs) x max reps

B.
Every 30 seconds, for 6 minutes (4 sets) of complexes:
Interval 1 – Butterfly Chest-To Bar x 3 reps + Bar Muscle-Up x 1 rep
Interval 2 – Toes-To-Bar x 3 reps + Bar Muscle-Up x 1 rep
Interval 3 – Bar Muscle-Up x 4 reps

Followed by. . .

Every 15 seconds, for 2 minutes (8 sets) of:
Kipping Pull-Up Hops x 2 reps

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Toes-To-Bar Candlestick Press x 5 reps (slow and controlled)
Interval 2 – Bouncing Knees-To-Chest x 30 reps