January 9-15, 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)
Warm-Up:
2 Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Deadlifts (all movements here are with empty bar)
5 Muscle Cleans
5 Split Jerks
5 Front Squat

A.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 3 reps @ below 50% of 1-RM Clean

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Pull with a 2 second pause at knee + Clean with a 2 second pause at knee + Jerk

Sets 1-2 = 2 reps @ 70% of 1-RM Clean & Jerk
Sets 3-4 = 1 rep @ 75% of 1-RM Clean & Jerk
Sets 5-6 = 1 rep @ 80% of 1-RM Clean & Jerk

C.
Every 75 seconds, for 6:15 (5 sets):
Low Hang Power Snatch

Set 1 = 2 reps @ 75% of 1-RM Power Snatch
Sets 2-3 = 1 rep @ 79% of 1-RM Power Snatch
Sets 4-5 = 1 rep @ 83% of 1-RM Power Snatch

D.
Rest as needed between sets:
Back Squat: 10-9-8-7-6-5-4-3-2-1 @ 5-15lbs more than last week

If it was pretty easy last week, go up 10-15lbs. 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:
Chin-Ups x 8 reps
Hollow Rock x 45 seconds
Rest as needed

Wednesday (Session Two)
Warm-Up:
2 Rounds: 8 Air Squats + 8 Lunges + 4 Burpees + 4 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Clean, 5 Front Squat
5 Power Clean, 5 Front Squat
5 Cleans, 5 Jerks

A.
Every 2:30, for 10 minutes (4 sets):
(Clean Pull + Clean + Front Squat + Jerk) x 2 reps

Sets 1-2 = @ 72 to 75% of 1-RM Clean & Jerk
Sets 3-4 = @ 75 to 78% of 1-RM Clean & Jerk

B.
Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat with a 2 second pause in bottom x 3 reps

Build as you go and aim to work up to a heavy, but not quite maximal, set of 3.

C.
Three sets of:
Clean Deadlift x 10 reps starting at 77% of 1-RM Clean and building as you go
Rest as needed between sets

D.
One set of:
DB Walking Lunges x 80 steps

Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.

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

Friday (Session Three)
Warm-Up:
2 Rounds: 6 Inchworm Pushups + 6 Burpees + 12 KB Swings + 12 KB Goblet Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch, 4 Hang Snatch

A.
Every 90 seconds, for 4:30 (3 sets):
3 Position Snatch x 1 rep @ less than 55% of 1-RM Snatch

B.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch Lift Off + Snatch + Hang Snatch) x 1 rep

Sets 1-2 = @ 70% of 1-RM Snatch
Sets 3-5 = @ 75% of 1-RM Snatch
Sets 6-8 = @ 80% of 1-RM Snatch

C.
Every 90 seconds, for 7:30 (5 sets):
Power Clean + Power Jerk x 2 reps @ 80% of 1-RM Power Clean

D.
Front Squat: 6-6-5-5-4-4 @ 5-15lbs more than last week
Rest as needed between sets

You’ll do 6 reps, rest, 6 reps, rest, 5 reps, rest, etc.

E.
Three sets of:
Push Press x 10 reps @ 88% 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.