March 20-26, 2017 – Invictus Gymnastics Level One

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

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

If you are unfamiliar with Tempo and how to read it in your programming, watch this video.

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

Followed by. . .

Option 1 –
Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Front-Weighted Pistol Balance x 10 seconds (right leg)
Interval 2 – Front-Weighted Pistol Balance x 10 seconds (left leg)
*If you are still having trouble with either holding a heavy enough dumbbell or continue to tip backward, move to a rig post with dumbbells and use the post to keep you from tipping when necessary)

Option 2 –
Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Pistol Squat Balance x 10 seconds (right leg)
Interval 2 – Pistol Squat Balance x 10 seconds (left leg)

Followed by. . .

Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Front-Weighted Candle Roll to Pistol Balance (2 second hold) x 4-6 reps (alternate legs)

Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Candle Roll to Pistol Balance (2 second hold) x 4-6 reps (alternate legs)

Option 3 –
Every 30 seconds, for 2 minutes (4 sets) of:
Candle Roll to Pistol Squat x 4-6 reps

Followed by. . .

Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Front-Weighted Pistol Squat Negative x 4 reps @ 40A1 (Choose a weight that will be heavy enough to keep you from tipping backward, yet still requires your chest to be against your leg to keep balance)

Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Pistol Squat Negative x 4 reps @ 40A1

Option 3 –
Every 30 seconds, for 2 minutes (4 sets) of:
Weighted Pistol Squat Negative x 4 reps @ 40A1 (Challenge yourself, but keep the weight light enough that you can maintain a consistent speed throughout your descent)

B.
Option 1 –
Every 20 seconds, for 2 minutes (6 sets) of:
Chin Hang Toe Taps x 10 seconds

Option 2 –
Every 20 seconds, for 2 minutes (6 sets) of:
Chin Hang x 10 seconds

Followed by. . .

Every 20 seconds, for 3 minutes (9 sets) of:
Chest-To-Bar Pull-Up Negatives x 3 reps @ 31A0 (If the Chest-To-Bar is too difficult, just start at your chest and hold as well as you can.)

Followed by. . .

Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kipping Swings x 10 reps
Interval 2 – Lat Insertion Pull-Ups x 10 reps

Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Kipping Mini Pull-Ups x 6-8 reps

C.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Seated Single Leg Lift x 25 reps (right leg)
Interval 2 – Seated Single Leg Lift x 25 reps (left leg)
Interval 3 – Hollow Body Bounces

x 30 reps
Interval 4 – L-Sit Lifts on Box x 10 reps

Session Two
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Mini Handstand x 10 reps
Interval 2 – Calf and Hamstring Combo Stretch

Followed by. . .

Option 1 –
Spend two minutes working on proper hand and foot placement for a Kick to Handstand.

Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Handstand Kick-Up to Wall x 4 reps
Interval 2 – Wall Walk x 3 meters (The Wall Climb before the Wall Walk is not necessary at this time)

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Wall Climb x 1-2 reps (Depending on your comfort with this movement, you do not need to touch your nose to the wall. This exercise is to help you become more comfortable upside down and to buid shoulder strength. If you are comfortable with this movement then do both reps and get your nose to touch the wall both reps.)

Followed by. . .

Option 1 –
Every 20 seconds, for 3 minutes (9 sets) of:
Interval 1 – Donkey Kick x 8-10 reps
Interval 2 – Single Leg Thigh Taps on Box x 8-10 reps

Option 2 –
Every 30 seconds, for 3 minutes (6 sets) of:
Interval 1 – Side Pressing Handstand Hold x max effort
Interval 2 – Rocking Box Bridge x 8-10 reps

B.
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Hand Plank Shoulder Taps x 40 reps
Interval 2 – Alternating Uneven Dynamic Push-Ups x 24″ Box x max reps
Interval 3 – Twisted Cross x 60 seconds (30 seconds each side)

Followed by. . .

Every minute, on the minute, for 6 minutes ( 3 sets) of:
Interval 1 – Elbow Jacks x 30 reps
Interval 2 – Incline Push-Ups on 30″ Box x 25 reps

Session Three
A.
Option 1 –
Spend two minutes getting comfortable with the Rope Foot Hold Technique.

Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Hang Hold x 10-15 seconds

Followed by. . .

Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Pull-Ups (with feet of floor) x 6-8 reps

Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Rope Pinch to Stand x 6-8 reps (right hand on top)
Interval 2 – Rope Pinch to Stand x 6-8 reps (left hand on top)

Followed by. . .

With a 60 second time cap, perform:
Rope Climb x max effort

B.
Every 10 seconds, for 2 minutes, (12 sets) of:
Target Tap Swing x 1 rep

Followed by. . .

Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Kipping Knees-To-Chest x 6-10 reps
Interval 2 – Supine Overhead Plate Lift (15#/25#) x 15 reps

Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Air Chair Swing x 8-10 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (6 sets) of:
Interval 1 – Bar Jump to Full Support x 15 reps
Interval 2 – Arch Under Bar Jump to Full Support x 8-10 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Banded Muscle-Up Stomps x 15 reps