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)
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
Banded-Assisted Cross-Pull Scap Retraction
If you are unfamiliar with Tempo and how to read it in your programming, watch this video.
Session One
A.
With a 2 minutes running clock, perform:
Donkey Kick Burpees x 20 reps
Immediately followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Wall-Facing Split Handstand Hold x 45 seconds
When the clock hits 5:00, perform one set of:
Handstand Marching x 100 reps (Every time you break during the 100 reps perform penalty Push-Ups x 10 reps)
Rest until 7:00, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Lalanne Push-Up x 5 reps + Reverse Snow Angels x 30 reps
B.
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Elbow Jacks x 20 reps + Toes-To-Bar x 15 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Straight Body Crunches x 20 reps
C.
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Legless Rope Climb x 1 rep + Butterfly Chest-To-Bar Pull-Up x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Bar Muscle-Up x 1 rep + Roll-Over Pull-Over x 5 reps
Session Two
A.
Every 30 seconds, for 2 minutes (4 sets) of:
Ring L-Hang Pull-Up x 5 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Strict Ring Muscle-Up + Ring Dips x 5 reps
Followed by. . .
Every minute, on the minute, for 5 minutes ( 5 sets) of complex:
Handstand Push-Up x 10 reps + Strict Muscle-Up x 3 reps
B.
Every 30 seconds, for 2 minutes (1 set) of:
Interval 1 – Ring Scap Pull-Ups x 20 reps
Interval 2 – Snap Pull x 15 reps
Interval 3 – Snap Pull (with small backswing) x 10 reps
Interval 4 – Pop Swing x 10 reps (small swings, focus is on arm position staying open and hips driving the “pop”, not on the size of the swing itself. You should feel a moment of weightlessness and the rings lifting off of the bottom of the strap)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Cast Swing x 2 reps
Rest 60 seconds, then. . .
*For the following Kipping Muscle-Up sets assume every first Muscle-Up starts with a Cast Swing*
Every 30 seconds, for 6 minutes (12 sets) of the Invictus Gymnastics Muscle-Up Pyramid:
Interval 1 – Kipping Muscle-Up x 1 rep
Interval 2 – Kipping Muscle-Up x 2 reps (contiguous)
Interval 3 – Kipping Muscle-Up x 3 reps (contiguous)
Etc…
If you fail, work your reps backward from the last successful set (e.g. If you fail on Interval 6 on your sixth rep, the next interval should be Kipping Muscle-Up x 4 reps because the last SUCCESSFUL set was a set of Muscle-Ups x 5 reps.)
*Once you reach Kipping Muscle-Up x 1 rep continue each remaining interval with Kipping Muscle-Up x 1 rep*
Session Three
A.
Every 30 seconds, for 2 minutes (4 sets) of:
Handstand Push-Up Negatives to 8″/4″ Deficit
x 3 reps @ 50A1
Followed by. . .
Every 10 seconds, for 2 minutes (12 sets) of:
Handstand Push-Up to 8″/4″ Deficit x 1 reps
Followed by. . .
Every 45 seconds, for 6 minutes (2 sets) of complex:
Interval 1 – Toes-To-Bar x 10 reps + Handstand Push-Up to 4″/0″ Deficit x 10 reps
Interval 2 – Chest-To-Bar Pull-Ups x 10 reps + Handstand Push-Up to 4″/0″ Deficit x 10 reps
Followed by. . .
Every 45 seconds, for 6 minutes (4 sets) of complex:
Wall Climb + Wall-Facing Handstand Push-Up x 5 reps + Wall Climb (down) + Push-Up x 5 reps
B.
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Kipping Muscle-Up on Rings + Ring Dips x 10 reps + Muscle-Up x 2 reps
C.
Every 30 seconds, for 2 minutes (4 sets) of:
Option 1 – Frog Press Pulses x 10-15 reps
Option 2 – Frog Press Handstand x 3-4 reps