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:
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 90 seconds, for 7:30 (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.
Three sets of:
Pull-Ups with a 3 second downward phase x 8 reps
Hollow Rock x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 Cal Bike or Row + 8 Box Step Ups + 6 Pushups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Mid Hang Power Snatch
4 Mid Hang Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (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 = @ 88% of 1-RM Power Snatch
B.
Four sets of:
Bench Press
Set 1 = 12 reps @ 64%
Set 2 = 10 reps @ 69%
Set 3 = 8 reps @ 74%
Set 4 = 6 reps @ 78%
C.
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.
D.
Every 2:30, for 10 minutes (4 sets):
Barbell Z Press x 10 reps
Aim for three heavy working sets.
E.
Three sets of:
Bulgarian Split Squats x 6 reps each leg
Rest as needed
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 10 Jumping Lunges + 5 Pullups
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
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps @ below 50% of 1-RM Clean
B.
Every 2 minutes, for 14 minutes (7 sets):
(Halting Clean Deadlift + Clean Lift Off + Clean) x 1 rep
Set 1 = @ 75% of 1-RM Clean
Sets 2-3 = @ 80% of 1-RM Clean
Set 4-5 = @ 85% of 1-RM Clean
Sets 6-7 = @ 90% of 1-RM Clean
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 8 reps
Sets 1-3 = @ 65%
Sets 4-5 = @ 70%
D.
Three sets of:
Death March x 30 steps
Bent Over Barbell Row x 8 reps with a 3 second upward phase
Rest as needed
E.
One set of:
Sandbag bearhug carry x 400m
Pick a weight that is challenging, but that you don’t drop the sandbag more than 3-4 times.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
2 Rounds: 5 Pushups + 30 Second Plank + 15 Air Squats
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 1 rep @ 50 to 80% of 1-RM Front Squat
Box Jump x 3 reps
Build up to 80% for the Front Squat across the sets. Increase the height of the box each set.
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 20 minutes (10 sets):
Snatch
Set 1 = 2 reps @ 65%
Set 2 = 2 reps @ 70%
Sets 3-4 = 1 rep @ 75%
Set 5-6 = 1 rep @ 80%
Sets 7-8 = 1 rep @ 85%
Sets 9-10 = 1 rep @ 90%
This is a consistency based day. Focus & try to make every rep!
C.
Every 2:30, for 15 minutes (6 sets):
Clean + Jerk + Clean + Front Squat
Sets 1-3 = 1 rep @ 75 to 80% of 1-RM Clean & Jerk
Sets 4-6 = 1 rep @ 85% of 1-RM Clean & Jerk
D.
One Set of Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
E.
One set of:
Bicep Curls x 90 reps with empty barbell
*Every time you break, perform 5 pushups. You should pick a barbell weight that you can at least perform 30 reps with on the first set.
Saturday (Session Five)
Suggested Warm-Up:
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 12 minutes (6 sets):
Clean Grip Snatch x 2 reps
Build over the course of the 6 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Three sets of:
Push Press x max reps at 80% of your 1-RM Push Press
Rest as needed between sets
For all 3 sets, load up 80% of your Push Press max & perform as many repetitions as possible. If you don’t know your 1-RM Push Press, establish that today instead of doing these sets.
C.
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.
D.
Three sets of:
Barbell Reverse Lunges x 8 reps each leg
Chin-Ups x 8 reps
Narrow Grip Push-Ups x 40 seconds
Rest as needed
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?