January 30-February 5, 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 28, 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 28, 2023.

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

Monday (Session One)
Suggested Warm-Up
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 5 Burpees
1 Round: 10 Jumping Lunges + 10 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 5 Front Squats
3 Muscle Cleans, 3 Front Squat
3 Power Cleans, 3 Front Squats
3 Press In Split, 3 Squat Cleans

*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 Clean x 1 rep @ below 65% of your 1-RM Clean

B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk

Set 1 = 1 rep @ 75%
Set 2 = 1 rep @ 80%
Set 3 = 1 rep @ 86%
Set 4 = 1 rep @ 92%
Set 5 = 1 rep @ 97%
Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every 75 seconds, for 6:15 (5 sets):
Hang Power Snatch x 1 rep @ 77-82%

D.
Four sets of:
Back Squat x 6 reps at 68% to 75% of 1-RM Back Squat
Rest as needed

Start at 68% and aim to slowly work up across the sets

E.
In 5 minutes, accumulate:
35 Chinups
50 V-Ups

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 Press In Split
3 Muscle Cleans, 3 Front Squat
3 Power Cleans, 3 Front Squat
5 Overhead Squat

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

A.
Every 2 minutes, for 10 minutes (5 sets):
(Clean + Jerk + Front Squat + Jerk) x 1 rep @ 75% of 1-RM Clean & Jerk” “Every 2 minutes, for 12 minutes (6 sets):
Overhead Squat x 1 rep @ 95-100% of your 2-RM weight

B.
Every 90 seconds, for 9 minutes (6 sets):
2″ Deficit Deadlift x 3 reps @ 65% to 75% of 1-RM Deadlift

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

C.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg

Aim for 3 heavy working sets.

D.
Three sets of:
Good Mornings x 10 reps
Single-Arm DB Row x 10 reps Each Arm
Rest as needed

Friday (Session Three)
Suggested Warm-Up
2 Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Snatch

A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Press from Receiving Position x 5 reps

Build over the course of the four sets.

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

Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 86%
Set 5 = 1 rep @ 92%
Set 6 = 1 rep @ 97%
Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
Every minute, on the minute, for 5 minutes (5 sets):
No Feet Power Clean x 2 reps @ 70% to 75% of 1-RM Power Clean

D.
Front Squat: 5-4-4-3-3-3 @ 75-80% of 1-RM Front Squat
Rest as needed between sets

You’ll do 5 reps, rest, 4 reps, rest, 4 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.
Three sets of:
Push Press x 6-7 reps @ 100% of 10-RM Push Press
Rest as needed between sets

*Note: If you don’t know your 10-RM Push Press, establish that today instead of doing these sets.