June 19-25, 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 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.
Spend 60 seconds working on proper hand and foot placement for a Kick to Handstand.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 30 seconds
Interval 2 – Back-To-Wall Handstand Finger Press x 30 seconds

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Toe Slide Press Handstand from Wall x 6 reps
Interval 2 – Finger Press x 20 reps

B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Toes-To-Bar x 6 reps
Interval 2 – V-Up x 15 reps

Followed by. . .

One set of:
Target Reach Swing x 1.1.1.1

Followed by. . .

Every 30 seconds, for 90 seconds (3 sets) of (complex):
Target Reach Swing + Toes-To-Bar x 6-8 reps
*The Target Reach Swing, if done correctly, should produce a swing that causes all of the reps of the Toes-To-Bar to feel relatively identical.

C.
Every minute, on the minute, for 3 minutes (3 sets) of:
Jumping Chest-To-Bar Pull-Up x 7 reps @ 30A1
*Though the tempo calls for a one second hold at the top of the Chest-To-Bar, that is very difficult and the hold is actually intended as effort to squeeze the bar toward your chest as hard as possible.

Followed by. . .

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

Session Two
A.
If you are not familiar with the False Grip, please watch this VIDEO.
If you do not yet 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 (3 sets) of:
Interval 1 – False Grip Static Hang x 30-40 seconds
Interval 2 – Finger Presses x 20 reps @ 1010
Interval 3 – Full Support Hold x 25 seconds + Catch Position Hold x 10 seconds

Spend 60 seconds either practicing or perfroming:
Muscle-Up Rocking Transitions x max reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Bent-Over Kettlebell Row with False Grip (go heavy) x 10 reps (right arm) @ 31X1
Interval 2 – Bent-Over Kettlebell Row with False Grip (go heavy) x 10 reps (left arm) @ 31X1

B.
One set of:
Ring Swings (small) x 8 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rowing Transition Lifters on Low Rings x 6-8 reps
Interval 2 – Supine Ring Swings x 6 reps

Followed by. . .

Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Pop Swing x 5 reps
Interval 2 – Rowing Transition Lifter Swing x 5 reps

Option 2 –
Every 15 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rowing Transition Lifter Swing x 1 rep
Interval 2 – Rowing Muscle-Up x 1 rep
Interval 3 – Shove Pop Swing

x 1 rep
Interval 4 – Rising Muscle-Up x 1 rep

Followed by. . .

For 60 seconds, perform one set of:
Ring Dips x max reps

Session Three
A.
If you are not familiar with the technique of Handstand Push-Up Negatives, please watch this VIDEO.

One set of:
Movement 1 – Wall Slides x 20 reps @ 3131
Movement 2 – Push-Up x 10 reps @ 2020

Followed by. . .

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 20 reps (fast)

Followed by. . .

One set of:
Handstand Push-Up Negatives to 4″ Deficit x 10 reps @ 40A1

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 10 reps
*Be sure to get deep into the bottom of your dip for maximum shoulder angle.
Interval 2 – Catch Position Dips x 10 reps

Followed by. . .

One set of:
Ring Dip Negatives x 8 reps @ 51A1