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! 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.
Please let us know if you have any questions about our move to Fitr!
Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
30 seconds plank
30 seconds lateral hops over line
30 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Snatch w/ 3 second pause at knee
A.
Every 75 seconds, for 7:30 (6 sets):
Snatch Balance x 2 reps @ 45 to 65% of 1-RM Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 3 second pause at knee x 1 rep
Set 1 = @ 70% of 1-RM Snatch
Set 2 = @ 75% of 1-RM Snatch
Sets 3-4 = @ 80% of 1-RM Snatch
Sets 5-6 = @ 85% of 1-RM Snatch
At the 11 minute mark…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 86-92% of 1-RM Snatch
C.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Power 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 Power Clean + Power Jerk
D.
Front Squat: 5-4-4-3-3-3 @ 80-86% (5-10lbs more than last week)
Rest as needed between sets
This is the final week of this progression, push it! You’ll do 5 reps, rest, 4 reps, rest, 4 reps, rest, etc
E.
Three sets of:
Single Arm Overhead KB Carry x 100 feet each arm
KB Farmers Carry x 100 feet
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
2 Rounds: 15 Air Squats, 5 Pull-Ups
2 Rounds: 10 Lunges, 5 Inchworm Pushups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Power Jerk
5 Power Snatch, 5 Overhead Squat
5 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):
Hang Power Snatch x 2 reps @ 73 to 78%
B.
Five sets of:
Bench Press
Set 1 = 6 reps @ 73%
Set 2 = 5 reps @ 76%
Set 3 = 4 reps @ 79%
Set 4 = 3 reps @ 83%
Set 5 = 2 reps @ 87%
Rest as needed between sets
C.
Four sets of:
Deadlift x 4-5 reps
Sets 1-2 = @ 75-80% of 1-RM Deadlift
Sets 3-4 = @ 80-85% of 1-RM Deadlift
Rest as needed between sets.
D.
Every 2:30, for 10 minutes (4 sets):
DB Z Press x 8 reps
Aim for three heavy working sets.
E.
Three sets of:
Single Arm DB Overhead Walking Lunge x 100 feet (Switch arms halfway)
Rest as needed
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up
2 Rounds: 10 KB Goblet Squats + 5 Inchworm Pushups
2 Rounds: 10 Box Step Ups + 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
5 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 @ 40 to 60% of 1-RM Clean
B.
Every 2 minutes, for 14 minutes (7 sets):
(Clean Pull + Clean) x 1 rep
Set 1 = @ 75% of 1-RM Clean
Set 2 = @ 80% of 1-RM Clean
Sets 3-4 = @ 85% of 1-RM Clean
Sets 5-7 = @ 87 to 93% of 1-RM Clean
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 3 reps @ 82-90%
D.
Three sets of:
Staggered Leg Good Mornings x 8 reps each leg
Inverted Row x 12 reps
Rest as needed
E.
Every 2 minutes, for 8 minutes (4 sets):
Prone Bench Row x 8 reps
Ab Wheel Rollouts x 10 reps
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
2 Rounds: 50ft DB Overhead Walking Lunge + 50ft Sled Push
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 Power 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 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 2:30, for 15 minutes (6 sets):
Snatch x 2 reps @ 78 to 87% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Clean + Front Squat + Jerk
Sets 1-3 = 1 rep @ 75-80% of 1-RM Clean & Jerk
Sets 4-6 = 1 rep @ 80 to 87% 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.
One set of:
Bicep Curls x 100 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)
*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.
In 17 minutes, establish a 1-RM Muscle Snatch
B.
Every 2:30, for 17:30 (7 sets):
Back Squat
Set 1 = 3 reps @ 75%
Set 2 = 2 reps @ 80%
Set 3 = 1 rep @ 86%
Set 4 = 1 rep @ 91%
Set 5 = 1 rep @ 96%
Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Back Squat.
C.
Three sets of:
Push Press x max reps at 85% of your 1-RM Push Press
Rest as needed between sets
For all 3 sets, load up 85% 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.
D.
Three sets of:
Barbell Reverse Lunges x 8 reps each leg
Chin-Ups x 8 reps
Ring Dips x 8 reps
Rest as needed
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