February 20-26, 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.

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You can sign up ANY TIME! Just follow these simple steps:

1. Register for the 3-Day Weightlifting Program here or the 5-Day Weightlifting Program here.
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3. Email info@invictusathlete.com to request cancellation of your subscription on the Invictus website.
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Please let us know if you have any questions about our move to Fitr!

Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Muscle Cleans
5 Split Jerks
5 Front Squat

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 2 minutes, for 12 minutes (6 sets):
Clean + Clean + Jerk

Sets 1-3 = 1 rep @ 80-85% of 1-RM Clean & Jerk
Sets 4-6 = 1 rep @ 85-90% of 1-RM Clean & Jerk

C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch x 1 rep @ 75-85%

D.
Five sets of:
Back Squat x 4 reps at 74% to 84% of 1-RM Back Squat
Rest as needed

Start at 74% and aim to slowly work up across the sets

E.
One set of:
Chin-Ups x max reps in 2 minutes
V-Ups x max reps in 2 minutes

Wednesday (Session Two)
Suggested Warm-Up
3 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
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 Hang Snatch

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

A.
Every 90 seconds, for 7:30 (5 sets):
Hang Snatch x 2 reps

Sets 1-3 = @ 72 to 77% of 1-RM Snatch
Sets 4-5 = @ 77 to 82% of 1-RM Snatch

B.
In 17 minutes, establish a 1-RM Overhead Squat

C.
Four sets of:
Deadlift with a 2 second pause at knee x 5 reps

Sets 1-2 = @ 60 to 65% of 1-RM Deadlift
Sets 3-4 = @ 65 to 70% of 1-RM Deadlift

Rest as needed between sets.

D.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest as needed

Aim for 2 heavy working sets.

E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds
Rest as needed

Friday (Session Three)
Suggested Warm-Up
2 Rounds: 4 Inchworm Pushups + 4 Burpees + 8 Air Squats + 8 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch

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

A.
Every 90 seconds, for 4:30 (3 sets):
3 Position Snatch x 1 rep @ 40% to 60% of 1-RM Snatch

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch

Set 1 = 2 reps @ 70%
Set 2 = 1 rep @ 74%
Sets 3-4 = 1 rep @ 78%
Sets 5-6 = 1 rep @ 82%
Sets 7-8 = 1 rep @ 86%

C.
Every minute, on the minute, for 5 minutes (5 sets):
Mid Hang Power Clean x 2 reps @ 73% of 1-RM Power Clean

D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 4 reps @ 73 to 83%

*Start at 73% and slowly work up across the sets.

E.
In 12 minutes, establish a 3-RM Push Press