January 2-8, 2023 – 5 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)
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 75 seconds, for 7:30 (6 sets):
Snatch Balance x 2 reps

Build over the course of the six sets.

This is meant to be a warmup / positional exercise, not meant to go “heavy.”

B.
Every 2 minutes, for 16 minutes (8 sets):
(Snatch Lift Off + Snatch + Hang Snatch) x 1 rep

*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-5 = @ 70% of 1-RM Snatch
*Sets 6-8 = @ 75% of 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
(Slow Pull Power Clean + Power Jerk) x 2 reps @ 75% 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.
Three sets of:
Chin-Ups x 10 reps
Face Pulls x 20 reps
Rest as needed between sets

You can also use a band for the face pulls.

Tuesday (Session Two)
Suggested Warm-Up
2 Rounds: 15 Air Squats + 10 Pushups + 5 Pull-Ups
1 Round: 10 Lunges + 5 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 1 minute

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Behind The Neck Power Jerk
5 Low Hang Power Snatch

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

A.
Every 90 seconds, for 9 minutes (6 sets):
Low Hang Power Snatch

*Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 75% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Power Snatch

B.
Four sets of:
Bench Press

Set 1 = 12 reps @ 60%
Set 2 = 10 reps @ 65%
Set 3 = 8 reps @ 69%
Set 4 = 6 reps @ 73%

C.
Three sets of:
Snatch Deadlift x 8 reps
Rest as needed between sets

Start at 75% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.

D.
Every 2:30, for 10 minutes (4 sets):
DB Z Press x 10 reps

Aim for three heavy working sets.

E.
Three sets of:
Front Rack Reverse Lunges x 6 reps each leg
Rest as needed

Aim for 2 heavy working sets.

Wednesday (Session Three)
Suggested Warm-Up
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pull-Ups
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

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

A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Clean x 1 rep

Do not go heavier than 65% of your 1-RM Clean. This is just a warm-up.

B.
Every 2 minutes, for 16 minutes (8 sets):
(Clean Lift-Off + Clean with a 2 second pause at knee + Jerk)

*Sets 1-2 = 2 reps @ 65%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 75%
*Sets 7-8 = 1 rep @ 80%

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 6 reps

*Sets 1-3 = @ 65%
*Sets 4-6 = @ 70%

Focus on moving as explosively as possible on all reps.

D.
Three sets of:
Death March x 30 steps
Single-Arm Bent Over Row x 8 reps each arm w/ 3 second lowering 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
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats
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
4 Clean & Jerks

*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 3 reps
Box Jump x 3 reps

Start with the empty bar for set 1 and build up to 65% 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 14 minutes (7 sets):
Snatch

*Sets 1-2 = 3 reps @ 65% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 70% of 1-RM Snatch
*Sets 5-7 = 2 reps @ 75% of 1-RM Snatch

C.
Every 2:30, for 15 minutes (6 sets):
(Clean Pull + Clean + Jerk + Clean)

Sets 1-3 = 2 reps @ 67% of 1-RM Clean & Jerk
Sets 4-6 = 1 rep @ 72% of 1-RM Clean & Jerk

D.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 30 seconds

E.
Two sets of:
DB Hammer Curls x 30 reps (total)

Saturday (Session Five)
Suggested Warm-Up
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
10 Front Squat, 10 Deadlift, 10 Press In Split
5 Muscle Snatch, 5 Overhead Squat

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

A.
In 16 minutes, build to a 2-RM Muscle Snatch

B.
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!

C.
Four sets of:
Press In Split Jerk Position x 8 reps

Increase in weight slowly across the 4 sets. Aim for 2-3 heavy working sets.

D.
Three sets of:
DB Box Step Overs x 8 reps each leg
Pull-Ups x 12 reps
Stationary Dips x 12 reps
Rest as needed