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 Air Squats + 8 Inchworm Pushups + 6 Burpees
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 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 90 seconds, for 4:30 (3 sets):
3-Position Power Clean x 1 rep
Do not go heavier than 60% of your 1-RM Power Clean. This is just a warm-up.
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 @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 75% of 1-RM Clean & Jerk
C.
Every 75 seconds, for 6:15 (5 sets):
Low Hang Power Snatch x 2 reps @ 73% of 1-RM Power Snatch
D.
Rest as needed between sets:
Back Squat: 10-9-8-7-6-5-4-3-2-1 @ 65-70% of 1-RM Back Squat
You’ll do 10 reps, rest as needed, 9 reps, rest as needed, 8 reps, etc. This first week is NOT meant to be maximal, but to accumulate volume. We will be doing a 3 week progression of this exact rep scheme, so error on the side of starting a little lighter this week!
E.
In 5 minutes, accumulate:
30 Pull-Ups
45 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
5 Muscle Cleans, 3 Front Squat
5 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):
Low Hang Snatch x 2 reps @ 75-80% of 1-RM Hang Snatch
If you don’t know your 1-RM Hang Snatch, base the %’s off your 1-RM Snatch instead.
B.
Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat x 4 reps
Build in weight as you go. Aim to work up to a moderately heavy (but not maximal) set of 4.
C.
Three sets of:
Snatch Deadlift x 10 reps
Rest as needed between sets
Start at 80% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.
D.
Three sets of:
Front Rack Lunges x 6 reps each leg
Hanging Leg Raises x 45 seconds
Aim for 2 heavy working sets.
E.
Three sets of:
Romanian Deadlift x 10 reps
Bent Over Row with a 2 second pause at top x 10 reps
Rest as needed
(Goal weight should be 65-75% of 1-RM Clean for RDL)
Friday (Session Three)
Suggested Warm-Up
3 Rounds: 5 KB Swings + 5 KB Goblet Squats + 5 KB Press
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
*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):
Snatch Balance x 2 reps
Build over the course of the four sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 2 minutes, for 12 minutes (6 sets):
(Snatch Lift Off + Snatch + Hang Snatch) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-4 = @ 70% of 1-RM Snatch
*Sets 5-6 = @ 75% of 1-RM Snatch
C.
Every 75 seconds, for 6:15 (5 sets):
Power Clean with a 3 second pause at knee x 2 reps @ 73% of 1-RM Power Clean
D.
Front Squat: 6-6-5-5-4-4 @ 70-75% of 1-RM Front Squat
Rest as needed between sets
You’ll do 6 reps, rest, 6 reps, rest, 5 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.
In 10 minutes, build to a 10-RM Push Press