March 27-April 2, 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 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.
With a 60 second time cap, perform:
Handstand Kick-Up to Wall x 10-15 reps

Followed by. . .

Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 40 seconds
Interval 2 – Back-To-Wall Donkey Kicks x 8-10 reps
Interval 3 – Reverse Snow Angels x 20 reps @ 1010

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Hollow Body Bounces x 30 reps
Interval 2 – Straight Body Crunches x 15 reps

Followed by. . .

Option 1 –
Spend two minutes working on a Side-Pressing Handstand Hold x max effort (As you become comfortable with the balance in your handstand, begin to lighten the amount of pressure your foot puts on the wall.)

Option 2 –
Spend two minutes working on a Static Handstand Hold x max effort (Handstand Walk if necessary to try to find your balance point, but the object is to hold a Static Handstand.)

B.
One set of:
Alternating Single-Leg Cross Toes-To-Bar x 30 reps

C.
Option 1 –
Every 15 seconds, for 60 seconds (4 sets) of:
Strict Pull-Up x 3-4 reps

Option 2 –
Every 15 seconds, for 60 seconds (4 sets) of
Strict Chest-To-Bar Pull-Up x 3-4 reps

Followed by. . .

Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Kipping or Butterfly Pull-Up x 6-10 reps

Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Butterfly Chest-To-Bar x 8-12 reps

Session Two
A.
If you are unfamiliar with the False Grip, watch this VIDEO.

Every 15 seconds, for 2 minutes (8 sets) of:
False Grip Ring Mount x 2 reps

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Squatted Muscle-Up Transitions x 3 reps

Followed by. . .

Every 30 seconds, for 60 seconds
Ring Dips x 8 reps @ 01X1

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Strict Ring Muscle-Up x 1 rep

B.
Every 30 seconds, for 2 minutes (4 sets) of:
Large Ring Swings x 3 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Pop Swings x 3 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Shove Pop Swing

x 2 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of complex:
Shove Pop Swing + Ring Muscle-Up x 1 rep

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Mounting Ring Muscle-Up x 1 rep

Session Three
A.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Handstand Shoulder Shrugs x 10 reps
Interval 2 – Downward Dog Handstand Push-Ups x 6-8 reps

Followed by. . .

Every 10 seconds, for 60 seconds (6 sets) of:
Handstand Push-Up Negative to 2″/4″ Deficit @ 50A1

Rest 60 seconds, then. . .

For the following options, please see below for the contingency regarding your failing rep (if one occurs).

Option 1 –
Every 20 seconds, for 4 minutes (9 sets) of:
Strict Handstand Push-Up x 1 rep

Option 2 –
Every 15 secodns, for 4 minutes (12 sets) of:
Strict Handstand Push-Up x 1 rep

Option 3 –
Every 10 seconds, for 4 minutes (18 sets) of:
Strict Handstand Push-Up x 1 rep

*If you fail a rep, the number of remaining reps must be performed in a Box Bridge Handstand Push-Up at a ration of 3:1. Example: If you choose Option 2 and fail on rep #9 (8 successful reps), you have 4 incomplete reps, therefore you must do 12 Box Bridge Handstand Push-Ups (4 reps remaining x 3 reps penalty each remaining rep). Your reps need to be completed in the remaining time.

For 4 minutes, build up to your 1 rep Max Deficit Handstand Push-Up.

Followed by. . .

One set of:
Nose-To-Wall Handstand Hold x 2 minutes

B.
Every 15 seconds, for 4 minutes (8 sets) of:
Interval 1 – Ring Dip x 3 reps
Interval 2 – Elevated Foot Push-Up x 2 reps