Category: Invictus Comprehensive 5-Day Weightlifting

A.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch Balance x 1 rep

Build in weight as you go. The goal is to get heavy in this exercise but not maximal.

B.… Read More

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills … Read More

A.
In 6 sets, build to a challenging (but safe) height for a set of 2 Box Jumps.

B.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 8 reps @ 70%

*If … Read More

A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Balance x 2 reps

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Muscle Clean x 2 reps

These are meant to be warmup exercises, not … Read More

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills … Read More

A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 4 sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Clean … Read More

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 2 second pause at knee x 2 reps

*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-6 = @ … Read More

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a … Read More

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills … Read More

A.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 5 reps

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work … Read More

A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Balance x 2 reps

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Muscle Clean x 2 reps

These are meant to be warmup exercises, not … Read More

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills … Read More

A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 4 sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Tall … Read More

A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep

*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%

B.
In 22 minutes, build to … Read More