May 1-7, 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.
Every 30 seconds, for 60 seconds (1 set) of complex:
Interval 1 – Pistol Squat Balance (right leg) x 15 seconds + Air Squat x 5 reps
Interval 2 – Pistol Squat Balance (left leg) x 15 secondsd + Air Squat x 5 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Squat Pulses (weighted or no weight) x 15 reps (right leg)
Interval 2 – Pistol Squat Pulses (weighted or no weight)x 15 reps (left leg)

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Weighted Pistol Squat Negatives x 8 reps (alternate legs each rep) @ 41A0

Rest 60 seconds, then. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Alternating Pistol Squat x 16 reps

B.
If you are unfamiliar with the Butterfly 4 Step, watch this VIDEO.

Every 30 seconds, for 2 minutes (4 sets) of:
Mixed Grip Shoulder-To-Bar Pull-Up x 4-6 reps (2-3 reps per side)

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Strict Pull-Up x 2-3 reps + Kipping Pull-Up x 2-3 reps

Followed by. . .

Option 1 –
For 60 seconds, perform one set of:
Butterfly Pull-Up Practice x 60 seconds

Option 2 –
For 60 seconds, perform one set of:
Kipping Pull-Up x max reps

Option 3 –
For 60 seconds, perform one set of:
Butterfly Pull-Ups x max reps

C.
Every 20 seconds, for 4 minutes (4 sets) of:
Interval 1 – L-Sit Flutter Kicks on Kettlebells x 10 seconds
Interval 2 – Elbow Jacks x 10 reps
Interval 3 – V-Up x 10 reps

Session Two
A.
Every minute, on the minute, for 4 minutes (4 sets) of:
Interval 1 – Donkey Kicks to Wall x 10 reps
Interval 2 – Kick to Handstand practice x 45 seconds

Followed by. . .

One set of:
Wall-Facing Handstand Shoulder Shrugs x 30 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 16 reps
Interval 2 – Handstand Walk x 2-3 meters

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Single Leg Thigh Taps x 10 reps
Interval 2 – Handstand Walk

x 2-3 meters

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of complex:
Handstand Walk x max effort + Elbow Plank (until 10 seconds to the next set)

B.
One set of:
Tempo Push-Ups x 10 reps @ 31X1

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Elevated Push-Ups x 7 reps
Interval 2 – Straight Leg Bottom Balance x 20 seconds

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Dynamic Push-Ups on 20″ Box x 10 reps
Interval 2 – Supine Table Hold x 20 seconds

Session Three
A.
One set of:
Rope Pulll-Ups from Floor x 10 reps (alternate hands)

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Rope Climb x 1 rep
*Utilize the Rope Climb Mount to get you a higher start on your rope climb.

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Toes-To-Rope x 5 reps
Interval 2 – Rope Pull-Up Taps x 4 reps (alternate hands)

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Hang Knees-To-Armpits x 10 reps
Interval 2 – 2 sets of complex: Rope Climb Mount + Rope Pinch to Stand

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Muscle-Up Bar Pull x 5 reps
Interval 2 – Arch Under Bar Jump to Support x 5 reps

Followed by. . .

Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Strict Knees-To-Armpits x 5 reps
Interval 2 – Stem Riser x 5 reps

Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Strict Knees-To-Bar x 4 reps
Interval 2 – Stem Riser x 6 reps

Followed by. . .

Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Target Reach Swing x 8 reps
Interval 2 – Air Chair Swing x 4 reps

Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – 3 sets of complex: Target Reach Swing + Air Chair Swing
*The Target Reach Swing is the forward swing and the Air Chair is the backward swing. Reset between sets.
Interval 2 – Bar Muscle-Up x 2 reps

Followed by. . .

For 60 seconds, perform:
Bar Muscle-Up x 1 rep
*Reset on between reps, starting from the ground each time. Perform as many single Bar Muscle-Ups as possible within the time cap.