Please Note: Mobility and General Information for how to best use this programming can be found below Session Three at the bottom of this page.
Session One
If you are not familiar with the three hand placements for handstand work, please watch this VIDEO.
A.
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 30 seconds
Interval 2 – Back-To-Wall Handstand Finger Press Away x 30 seconds
*Do not allow your body to change shape while pressing away from the wall. The entire movement needs to rely on the strength of the forearm. If you find that the movement is too difficult you may need to move your hands closer to the wall.
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Toe Slide Press to Handstand from Wall x 6 reps
*Attempt to keep your body straight. This drill is to help you learn to save a handstand that is falling toe-side. Press your head forward past your hands as much as possible to find balance with bent arms, then press out of that position and repeat.
Interval 2 – Finger Press x 20 reps
B.
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kipping Toes-To-Bar x 6-10 reps
Interval 2 – V-Up x 15 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Toes-To-Bar x 6-10 reps
Interval 2 – V-Up x 15 reps
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Bouncing Knees-To-Chest x max reps
C.
If you are not familiar with the Butterfly 4 Step, please watch this VIDEO.
Every minute, on the minute, for 3 minutes (3 sets) of:
Jumping Chest-To-Bar Pull-Up Negatives x 7 reps @ 30A1
*Pin your chest to the bar at the top of the pull-up and hold for 1 second.
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Elbow Drivers x 20 reps
Interval 2 – Baby Butterfly Pull-Ups x 10 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Elbow Drivers x 20 reps
Interval 2 – Butterfly Pull-Ups x 10 reps
*Increase height of the pull-up as you progress through the chin-over pull-up. The goal is not to touch your chest to the bar, rather to get higher in the pull-up behind the bar to decrease the distance between your chest and the bar.
– – – – – – – –
Option 3 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Elbow Drivers x 20 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 10 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Lat Insertion Pull-Up x 15 reps
Interval 2 – Half Pull-Up x 8 reps
Session Two
A.
If you are not familiar with the false grip for strict ring muscle-ups, please watch this VIDEO.
If you do not know how to tape for a false grip, please watch this VIDEO.
One set of:
Extensor Stretch for False Grip x 30 seconds
Rest 30 seconds, then. . .
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – False Grip Static Hang x 10-20 seconds
Interval 2 – Full Support Hold x 25 seconds + Catch Position Hold x 10 seconds
*Lower from full support to the catch position hold via ring dip negative.
Interval 3 – Finger Presses x 20 reps @ 1010
Followed by. . .
Option 1 –
For 60 seconds, perform one set of:
Band-Assisted Strict Ring Muscle-Up Transitions x max reps
– – – – – – – –
Option 2 –
For 60 seconds, perform one set of:
Strict Ring Muscle-Up x 3 reps (singles or unbroken)
– – – – – – – –
Option 3 –
Spend 60 seconds, perform one set of complex:
Strict Ring Muscle-Up x 2 reps + Muscle-Up Rocking Transitions x 2 reps
Followed by. . .
Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – Bent-Over Kettlebell Row with False Grip (go heavy) x 8 reps (right arm) @ 31X1
Interval 2 – Bent-Over Kettlebell Row with False Grip (go heavy) x 8 reps (left arm) @ 31X1
Interval 3 – Elbow Drop Push-Up x 8 reps
Interval 4 – Ring Dip x 8 reps
B.
If you are not familiar with the value of the snap pull for ring muscle-ups, please watch this VIDEO.
If you are not familiar with the No Zone, please watch this VIDEO.
One set of:
Ring Swings (small) x 8 reps
*Keep the body and legs tight to produce small but powerful swings.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rowing Transition Lifters Swings x 2-4 reps (singles)
Interval 2 – Supine Ring Swings x 4 reps
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (8 sets) of:
Mounting Ring Muscle-Up x 1 rep
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Kipping Ring Muscle-Up x 2-4 reps
*Utilize the Mounting Ring Muscle-Up for the first rep.
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Strict Ring Dips x max reps
*Focus is on quality of movement, not speed.
Session Three
A.
If you are not familiar with the process of handstand push-up negatives, please watch this VIDEO.
One set of each:
Wall Slides x 20 reps @ 3131
Push-Up x 10 reps @ 2020
Followed by. . .
One set of:
Handstand Push-Up Negatives to 4″ Deficit x 10 reps @ 40A1
*If you do not have enough strength to set your head down softly default to either a 2″ deficit or no deficit at all until it is safe.
Rest 30 seconds, then. . .
One set of:
Strict Handstand Push-Ups x 5-10 reps
*Aim for the higher end of the reps, but don’t go to failure.
Rest 60 seconds, then. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Bridged Handstand Push-Ups to 4″/8″ Deficit x 8-10 reps
Interval 2 – Reverse Snow Angels x 30 reps (fast)
Immediately followed by. . .
For 60 seconds, perform one set of:
Wall-Facing Handstand Shoulder Shrugs x max reps
B.
Every 45 seconds, for 3 minutes (4 sets) of complex:
Full Support Hold x 15 seconds + Catch Position Hold x 10 seconds
*Do not drop between movements. Move from the full support directly into the catch position via ring dip negative.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic Ring Dips x 6-8 reps
*Be sure to get deep into the bottom of your dip by keeping your torso vertical. Utilize your feet as necessary to drive out of the catch position.
Interval 2 – Catch Position Dips x 8-10 reps
Followed by. . .
One set of:
Ring Dip Negatives x 8 reps @ 51A1
____________________________________________
General Information:
Session Duration:
Each session, for each level, is 20 minutes in duration if all equipment is at hand and the athlete stays on task.
Mixing Levels:
Each section (part “A”, “B” or “C”) of each session is focused on a particular movement. You may need to read the programming to know which movement that section is focused on. Mixing levels to create a somewhat “personalized” program for each athlete is highly recommended. For example: If section “A” is focused on handstand walks, section “B” is focused on bar muscle-ups, and section “C” if focused on ring dips, an athlete can use section “A” from Level Two, section “B” from Level One, and section “C” from Level Three, all while keeping the day’s session at the standard 20 minutes of gymnastics work.
Options:
When “Options” are listed they are in the order of difficulty from easiest to most difficult. For example:
Option 1 – (Easiest)
Option 2 – (More difficult)
Option 3 – (Most difficult)
Choosing the right level for a particular movement:
Level One is focused on building strength and fundamental movement patterns specific to each movement. This level is focused to help you grow the ability to perform the skill in a safe and comfortable manner. You will occasionally be asked to “test” a skill, though you may experience your first completed movement (such as a Bar Muscle-Up) during your regular training or while playing around at the gym. The Invictus Gymnastics Program is focused on helping give an athlete the tools to do their skills, but it is the athlete’s responsibility to test their skills on their own time.
Level Two is for the athlete who can already perform their movements successfully but lack volume, consistency or technique. Level Two will provide useful strength and technique drills along with information to better your skill knowledge base while making sure you are performing your very best during your WOD or competitions.
Level Three is designed around the advanced competitive athlete, ranging from local competitions to Regional level competitions. The athlete following this level should be able to perform the section’s focal movement in high repetitions and with consistency. Level Three may also add skills into the workout that are not the focal movement to better compliment the athlete’s body, add an appropriate amount of fatigue, and demand an athlete to be able to think clearly while performing complicated movements. Not all of the movements in this level are typical of functional fitness competitions but will better prepare an athlete for the unexpected for competition purposes.
Tempo – What does 30X0 mean?
If you are not familiar with tempo and how to 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.
Getting Coach’s Feedback:
Join the Invictus Gymnastics Facebook Group. You can ask questions, post video, make friends from around the world and support other athlete’s efforts with the program. Video submission or questions posted while tagging the coach will result in direct help.
Mobility:
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)
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
Single Arm Hang from Bar (Lat and Pec Stretch)
Over the Shoulder Barbell Stretch
Calf and Hamstring Combo Stretch