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: 4 Inchworm Pushups + 4 Burpees + 6 Air Squats + 6 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 No Hook No Feet 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 @ 45 to 65% of 1-RM Snatch
B.
Every minute, on the minute, for 8 minutes (8 sets):
No Hook No Feet Snatch x 2 reps
Sets 1-4 = @ 55-60% of 1-RM Snatch
Sets 5-8 = @ 65% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
C.
Every minute, on the minute, for 6 minutes (6 sets):
Hang Power Clean x 2 reps @ 70% of 1-RM Power Clean
D.
Every minute, on the minute, for 6 minutes (6 sets):
Front Squat with a 3 second pause at the bottom x 2 reps @ 70-75%
E.
Three sets of:
Pullups x 8 reps
V-Ups x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
2 Rounds: 5 Pushups + 5 Burpees + 5 Pull-Ups + 10 Air Squats
With Empty Bar:
2 Rounds:
5 Muscle Snatch, 5 Deadlift, 5 Back Squat
5 Power Snatch, 5 Overhead Squat
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 3 reps
*Sets 1-3 = @ 60%
*Sets 4-6 = @ 65%
B.
Four sets of:
Bench Press x max reps @ 85% of 1-RM Bench Press
Rest as needed between sets
C.
Every 2 minutes, for 8 minutes (4 sets):
2″ Deficit Deadlift x 5 reps @ 60-70% of 1-RM Deadlift
*This is meant to be done with moderate weight, not heavy, so adjust accordingly if needbe.
Focus on setting your back on every repetition. If mobility is an issue, lower the amount of the deficit to 1″.
D.
Every 2:30, for 10 minutes (4 sets):
DB Bench Press x 10 reps
Aim for three heavy working sets.
E.
Three sets of:
Barbell Lunges x 5 reps each leg
Rest as needed
Build in weight each set.
Wednesday (Session Three)
Suggested Warm-Up:
One Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Cleans, 5 Strict Press
5 Power Cleans, 5 Split Jerks
5 Cleans
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 12 minutes (6 sets):
(2 Clean Lift Offs + 1 Clean) x 1 rep
*Sets 1-3 = @ 60-65% of 1-RM Clean & Jerk
*Sets 4-6 = @ 70% of 1-RM Clean & Jerk
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat with a 3 second pause at bottom
*Sets 1-2 = 1 rep @ 80-85%
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 3 reps @ 70%
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Bent Over Barbell Row x 8 reps with a 3 upward phase
Rest as needed
E.
Every 2 minutes, for 8 minutes (4 sets):
Prone Bench Row x 8 reps
L-Sit x 15-20 seconds
*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
3 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Snatch
*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
Box Jump x 3 reps
Start with the empty bar for set 1 and build up to 85% 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 90 seconds, for 12 minutes (8 sets):
Snatch + Overhead Squat x 1 rep
*Sets 1-3 = @ 60% of 1-RM Snatch
*Sets 4-6 = @ 65% of 1-RM Snatch
*Sets 7-8 = @ 70% of 1-RM Snatch
C.
Every 2 minutes, for 16 minutes (8 sets):
Clean with a 3 second pause at knee + Jerk with a 3 second pause in split x 1 rep
*Sets 1-3 = @ 65% of 1-RM Clean & Jerk
*Sets 4-8 = @ 70% 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
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.
Every 2 minutes, for 12 minutes (6 sets):
Hang Muscle Snatch x 3 reps
Build in weight across the sets to a heavy, but not maximal set of 3.
B.
Every 2:30, for 12:30 (5 sets):
Back Squat with a 3 second lowering phase and 3 second upward phase x 3 reps @ 60-65% of 1-RM Back Squat
C.
Four sets of:
Press In Split Jerk Position x 6 reps
Increase in weight slowly across the 4 sets. Aim for 2-3 heavy working sets.
D.
Four sets of:
Romanian Deadlift x 6 reps
Chin-Ups x 6 reps
Stationary Dips x 6 reps
Rest as needed