January 9-15, 2023 – 5 Day Weightlifting Program

WE ARE MOVING! 

Please check your email tomorrow for our official announcement that we are moving to the Fitr app! If you don’t see the email in your inbox then please check your spam folder.

Here is how you can get switched over to Fitr. Since we aren’t able to move your account info over due to privacy reasons, we want to make sure this is easy!

You can sign up ANY TIME from now until February 1, 2023 for no charge on the Fitr app! Just follow these simple steps:

1. Register for the 3-Day Weightlifting Program here or the 5-Day Weightlifting Program here.
2. Download the Fitr app on either your Apple device or your Android device.
3. Email info@invictusathlete.com to request cancellation of your subscription on the Invictus website.
4. Notify info@invictusathlete.com if you have a 3 or 6 month subscription so you can have a unique coupon code sent to you so you can apply your remaining balance to your Fitr registration. If this pertains to you then email info@invictusathlete.com first to get your coupon code.

We will still be providing the Weightlifting Programs on the Invictus website for the entire month of January to give you time to switch over to Fitr and get familiar with its features. And if we don’t hear from you then we will be processing cancellations for all remaining active Weightlifting subscriptions on February 1, 2023.

Please let us know if you have any questions about our move to Fitr!

Monday (Session One)
Suggested Warm-Up:
2 Rounds: 6 Inchworm Pushups + 6 Burpees + 12 KB Swings + 12 KB Goblet Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch, 4 Hang Snatch

A.
Every 75 seconds, for 7:30 (6 sets):
Tall Snatch x 2 reps at less than 50% of 1-RM Snatch

B.
Every 2 minutes, for 16 minutes (8 sets):
(Snatch Lift Off + Snatch + Hang Snatch) x 1 rep

Sets 1-2 = @ 70% of 1-RM Snatch
Sets 3-5 = @ 75% of 1-RM Snatch
Sets 6-8 = @ 80% of 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk x 2 reps @ 80% of 1-RM Power Clean

D.
Front Squat: 6-6-5-5-4-4 @ 73% of 1-RM Front Squat (The goal here is to go 5-15lbs more than last week)
Rest as needed between sets

You’ll do 6 reps, rest, 6 reps, rest, 5 reps, rest, etc. We will be doing a 3 week progression of this exact rep scheme (adding weight each week) so error on the side of starting this week a little lighter if anything!

E.
Four sets of:
Pull-Ups x 8 reps
Face Pulls x 20 reps
Rest as needed

You can also use a band for the face pulls or use your own bodyweight and use rings like an inverted Face Pull.

Tuesday (Session Two)
Warm-Up:
2 Rounds: 20 Cal Bike or Row + 10 Box Step-Ups + 10 Pushups
With Empty Bar:
10 Deadlifts, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Mid Hang Power Snatch

A.
Every 90 seconds, for 9 minutes (6 sets):
Mid Hang Power Snatch

Sets 1-2 = x 2 reps @ 75% of 1-RM Power Snatch
Sets 3-4 = x 1 rep @ 80% of 1-RM Power Snatch
Sets 5-6 = x 1 rep @ 85% of 1-RM Power Snatch

B.
Four sets of:
Bench Press

Set 1 = 12 reps @ 62%
Set 2 = 10 reps @ 67%
Set 3 = 8 reps @ 72%
Set 4 = 6 reps @ 75%

C.
Three sets of:
Clean Deadlift x 10 reps starting at 75% of 1-RM Clean and building up as you go.
Rest as needed between sets

Focus on maintaining perfect Clean positions throughout.

D.
Every 2:30, for 10 minutes (4 sets):
DB Z Press x 8 reps

Aim for three heavy working sets.

E.
Three sets of:
Step-Ups to Parallel Box x 6 reps each leg
Rest as needed

Aim for 3 heavy working sets.

Wednesday (Session Three)
Warm-Up:
2 Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Deadlifts (all movements here are with empty bar)
5 Muscle Cleans
5 Split Jerks
5 Front Squat

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean x 4 reps

Build over the course of the 4 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
(Halting Clean Deadlift + 2 Cleans) x 1 rep

*Set 1 = @ 70% of 1-RM Clean
*Sets 2-3 = @ 75% of 1-RM Clean
*Set 4-5 = @ 80% of 1-RM Clean
*Sets 6-7 = @ 85% of 1-RM Clean

C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat x 7 reps

*Sets 1-3 = @ 65%
*Sets 4-6 = @ 70%

Same %’s as last week, but increasing it by 1 rep.

D.
Three sets of:
Glute Ham Raise x 6-8 reps
Single-Arm Bent Over Row x 8 reps each arm with a 3 second lowering phase
Rest as needed

E.
Every 2 minutes, for 8 minutes (4 sets):
Prone Bench Row x 8 reps
L-Sit x 15-20 seconds

Thursday (Recovery Day)

Friday (Session Four)
Warm-Up:
One Round: 2 minute run + 25 Cal Bike or Row + 25 Burpees
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Snatch

*Every new line means take a short break before moving to the next movements

A.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 2 reps building up to 75% of 1-RM Front Squat
Box Jump x 4 reps

This is designed to be a Warm-Up & Primer for the rest of the workout. To get everything firing & ready to work for the rest of the session!

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch

*Sets 1-2 = 3 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
*Sets 6-8 = 2 reps @ 80% of 1-RM Snatch

C.
Every 2:30, for 15 minutes (6 sets):
(Clean Pull + Clean + Jerk + Clean)

Sets 1-3 = 1 rep @ 72% of 1-RM Clean & Jerk
Sets 4-6 = 1 rep @ 77% of 1-RM Clean & Jerk

D.
Three sets of:
Hip Extension on GHD Machine x 8 reps
Hanging Leg Raises x 12 reps
Rest 60 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

E.
Three sets of:
Barbell Bicep Curls x 15 reps
Rest as needed

Saturday (Session Five)
*Take 10 minutes to work on mobility / weaknesses in your warm-ups. That could be stretches of your own, dynamic warm-up, or, just spending 10 minutes practicing snatching & clean & jerking with the empty bar.

A.
Every 2 minutes, for 10 minutes (5 sets):
Squat Jerk x 3 reps

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
Rest as needed between sets:
Back Squat: 10-9-8-7-6-5-4-3-2-1 @ 68% of 1-RM Back Squat (The goal here is to go 5-15lbs more than last week)

You’ll do 10 reps, rest as needed, 9 reps, rest as needed, 8 reps, etc.

C.
Four sets of:
Bench Press x max reps at 80% of your 1-RM Bench Press
Rest as needed between sets

For all 4 sets, load up 80% of your Bench Press max & perform as many repetitions as possible. If you don’t know your 1-RM Bench Press, establish that today instead of doing these sets.

D.
Three sets of:
Romanian Deadlift x 10 reps
Pullups x 10 reps
Stationary Dips x 10 reps
Rest as needed