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: 10 Air Squats + 5 Inchworm Pushups
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 5 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
5 Press In Split, 3 Squat Cleans
*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):
Tall Jerk x 3 reps @ below 50% of 1-RM Jerk
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Clean + Front Squat + Jerk
Sets 1-3 = 1 rep @ 75 to 80% of 1-RM Clean & Jerk
Sets 4-6 = 1 rep @ 80 to 85% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 6 minutes (6 sets):
Hang Power Snatch with a 2 second pause in catch x 2 reps @ 70 to 75%
D.
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.
E.
Three sets of:
Single Arm Overhead KB Carry x 100 feet each arm
KB Farmers Carry x 100 feet
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up
3 Rounds: 8 KB Goblet Squats + 8 Pushups + 8 Box Step Ups
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 Power Jerk, 3 Split Jerk
*Every new line means take a short break before moving to the next movements
A.
Every 2:30, for 10 minutes (4 sets):
(Power Clean + Power Jerk + Clean + Jerk) x 1 rep @ 80 to 85% of 1-RM Power Clean & Jerk
B.
Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat with a 4 second lowering phase x 2 reps @ 75 to 90% of your 1-RM Overhead Squat
C.
Four sets of:
Deadlift x 4-5 reps
Sets 1-2 = @ 75 to 80% of 1-RM Deadlift
Sets 3-4 = @ 80 to 85% of 1-RM Deadlift
Rest as needed between sets.
D.
Three sets of:
Single Arm DB Overhead Walking Lunge x 100 feet (Switch arms halfway)
Rest as needed
Aim for 2 heavy working sets.
E.
Three sets of:
Staggered Leg Good Mornings x 6 reps each leg
Pushups x 60 seconds
Rest as needed
Friday (Session Three)
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 with a 3 second pause at knee
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps @ 45% to 65% of 1-RM Snatch
Build over the course of the four sets.
B.
Every 90 seconds, for 9 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:
Push Press x 3-4 reps @ 100% of your 6-RM Push Press from last week
Rest as needed between sets