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:
- Register for the 3-Day Weightlifting Program here or the 5-Day Weightlifting Program here.
- Download the Fitr app on either your Apple device or your Android device.
- Email info@invictusathlete.com to request cancellation of your subscription on the Invictus website.
- 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: 10 Jumping Lunges, 5 Pull-Ups
With empty bar:
5 Deadlift, 5 Press In Split, 5 Front Squats
5 Muscle Cleans, 5 Front Squat
3 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split
*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):
Tall Jerk x 3 reps @ below 50% of 1-RM Jerk
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Jerk + Clean + Front Squat
Sets 1-3 = 1 rep @ 75-80% of 1-RM Clean & Jerk
Sets 4-6 = 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 7:30 (5 sets):
Mid Hang Power Snatch x 1 rep
Sets 1-2 = @ 79% of 1-RM Power Snatch
Sets 3-4 = @ 83% of 1-RM Power Snatch
Set 5 = @ 87% of 1-RM Power Snatch
D.
Rest as needed between sets:
Back Squat: 10-9-8-7-6-5-4-3-2-1 @71%+ of 1-RM Back Squat (The goal is to go 5-10lbs more than last week)
This is the LAST week of this progression – push it! If it was pretty easy last week, go up 10lbs. If it was pretty difficult, just go up 5lbs.
You’ll do 10 reps, rest as needed, 9 reps, rest as needed, 8 reps, etc.
E.
Three sets of:
Pull-Ups with a 3 second lowering phase x 8 reps
Ab Wheel Rollouts x 45 seconds
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up:
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Overhead Squat
5 Muscle Snatch, 5 Overhead Squat
5 Hip Power Snatch, 5 Hip Power Snatch
5 Hip Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Hip Snatch x 2 reps
Sets 1-3 = @ 65 to 70% of 1-RM Snatch
Sets 4-6 = @ 70 to 75% of 1-RM Snatch
B.
In 14 minutes, establish a 2-RM Overhead Squat “Four sets of:
Deadlift x 5-6 reps
Sets 1-2 = @ 68-73% of 1-RM Deadlift
Sets 3-4 = @ 73-78% of 1-RM Deadlift
Rest as needed between sets.
C.
Three sets of:
Bulgarian Split Squats x 6 reps each leg
Rest as needed
Aim for 2 heavy working sets.
D.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips with a 2 second pause at bottom x 40 seconds
Rest as needed
Friday (Session Three)
Suggested Warm-Up:
3 Rounds:
4 Burpee Box Jump Overs
6 Pushups
8 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 Snatch
A.
Every 90 seconds, for 4:30 (3 sets):
3 Position Snatch x 1 rep @ 40% to 60% of 1-RM Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
(Snatch + Hang Snatch) x 1 rep
Sets 1-2 = @ 75% of 1-RM Snatch
Sets 3-4 = @ 80-84% of 1-RM Snatch
Sets 5-7 = @ 84-88% of 1-RM Snatch
C.
Every 75 seconds, for 6:15 (5 sets):
Power Clean with a 3 second pause at knee + Power Jerk x 1 rep @ 84% of 1-RM Power Clean
D.
Front Squat: 6-6-5-5-4-4 @ 75% of 1-RM Front Squat (The goal is to go 5-10lbs more than last week)
Rest as needed between sets
This is the final week of this progression, push it! You’ll do 6 reps, rest, 6 reps, rest, 5 reps, rest, etc.
E.
In 10 minutes, build to a 10-RM Push Press
*Try to beat your 10-RM from 2 weeks ago!