January 23-29, 2023 – 3 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:
One Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Cleans, 5 Strict Press
5 Power Cleans, 5 Split Jerks
5 Cleans

A.
Every 90 seconds, for 6 minutes (4 sets):
Opposite Leg Split Jerk x 4 reps

Build over the course of the 4 sets. The goal is just to have a fun change of pace exercise to start this deload week!

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk with a 3 second pause in split x 1 rep

*Sets 1-3 = @ 65% of 1-RM Clean & Jerk
*Sets 4-6 = @ 70% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 6 minutes (4 sets):
Power Snatch x 3 reps

*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%

D.
Every 2:30, for 12:30 (5 sets):
Back Squat with a 3 second lowering phase and 3 second upward phase x 3 reps @ 60-65% of 1-RM Back Squat

E.
Three sets of:
Chin-Ups x 8 reps
Hollow Rock x 45 seconds
Rest as needed

Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 Box Jumps, 10 Burpees
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Muscle Snatch, 5 Clean Grip Overhead Squat

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

A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 2 reps

Start light and build over the course of the 6 sets to a moderate set of 2.

B.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 4 reps

This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.

C.
Every 2 minutes, for 8 minutes (4 sets):
2″ Deficit Deadlift x 5 reps @ 55-65% of 1-RM Deadlift

*This is meant to be done with moderate weight, not heavy, so adjust accordingly if needbe.

Focus on setting your back on every repetition. If mobility is an issue, lower the amount of the deficit to 1″.

D.
Three sets of:
Barbell Lunges x 5 reps each leg
Rest as needed

Build in weight each set.

E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 45 seconds
Rest as needed

Friday (Session Three)
Suggested Warm-Up
3 Rounds: 5 Inchworm Pushups + 5 Step-Ups to Parallel Box
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 No Hook No Feet Snatch

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

A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps @ 45% to 65% of 1-RM Snatch

Build over the course of the four sets.

These are meant to be warmup / positional exercises, not meant to go “heavy” on them.

B.
Every minute, on the minute, for 8 minutes (8 sets):
No Hook No Feet Snatch x 2 reps

*Sets 1-4 = @ 55-60% of 1-RM Snatch
*Sets 5-8 = @ 65% of 1-RM Snatch

Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.

C.
Every minute, on the minute, for 6 minutes (6 sets):
Hang Power Clean x 2 reps @ 70% of 1-RM Power Clean

D.
Every minute, on the minute, for 6 minutes (6 sets):
Front Squat with a 3 second pause at the bottom x 2 reps @ 70-75%

E.
Three sets of:
V-Ups x 45 seconds
Pushups x 45 seconds
Rest 60 seconds