March 20-26, 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 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. . .

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. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Alternating Pistol Squat x 6-8 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Candle Roll to Pistol Squat x 6 reps (alternate legs)

Followed by. . .

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.
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:
Kipping Pull-Up x 4-5 reps

Followed by. . .

Every 20 seconds, for 60 seconds (3 sets) of:
Strict Pull-Up

x 3-6 reps

Followed by. . .

One set of:
Chest-To-Bar Negatives x 6 reps @ 40A2

C.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Hollow Body Sit-Up to L-Sit on Kettlebells x 6 reps
Interval 2 – Side Plank with Hip Circles x 6 reps (right side)
Interval 3 – Side Plank with Hip Circles x 6 reps (left side)
Interval 4 – Tuck Rocks x 25 seconds

Session Two
A.
One set of:
Handstand Kick-Up to Wall x 20 reps

Followed by. . .

Option 1 –
Every 30 seeconds, for 2 minutes (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Hand Plank Shoulder Taps x 30 reps

Option 2 –
Every 20 seconds, for 2 minutes (6 sets) of:
Interval 1 – Back-To-Wall Handstand Marching x 20 reps
Interval 2 – Hand Plank Shoulder Taps x 30 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Freestanding Handstand Marching x 40 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Handstand Walk x 10 meters

Followed by. . .

With a 60 second cap, perform:
Strict Handstand Push-Ups x max reps

B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Hand Plank Lateral Walks x 10 meters (right)
Interval 2 – Hand Plank Lateral Walks x 10 meters (left)

Followed by. . .

Every 30 seconds, for 60 seconds (2 sets) of:
Elevated Push-Ups on 24″ Box x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Push-Up to 4″ Deficit x 10 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Incline Push-Ups on  30″ Box x 30 reps

Session Three
A.
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Climb x 1 rep

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Rope Pull-Ups x 6 reps

B.
Every minute, on the minute, for 3 minutes (3 sets) of:
Jump to Hollow Body Swing

 x 6-8 reps

Followed by. . .

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

Followed by. . .

Option 1 (If your Bar Muscle-Up is inconsistent and/or max effort is 1 rep) –
Every 30 seconds, for 5 minutes (5 sets) of:
Interval 1 – Bar Jump to Front Support x 10 reps
Interval 2 – Arch Under Bar Jump to Support x 8-10 reps

Followed by. . .

*Option 1 continued*
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Air Chair Swing x 5 reps
Interval 2 – Deep Bar Dips x 6-8 reps

Option 2 (If your Bar Muscle-Up is fairly consistent and can perform 2-5 reps unbroken regularly) –
Every 30 seconds, for 2 minutes (4 sets) of complex:
Air Chair Swing + Bar Muscle-Up x 1 rep

Followed by. . .

*Option 2 continued*
Every 30 seconds, for 3 minutes (6 sets) of complex:
Target Tap Swing + Air Chair Swing + Bar Muscle-Up x 1 rep

Followed by. . .

*Option 2 continued*
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Burpee x 5 reps + Bar Muscle-Up x 4 reps

Followed by. . .

With a 60 second time cap, perform:
Kipping Toes-To-Bar x max reps