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Category: Invictus Comprehensive 5-Day Weightlifting

Invictus Gymnastics

January 25, 2021 – 5 Day Weightlifting Program

Invictus Comprehensive 5-Day Weightlifting

Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pull-Ups

With empty … Read More

January 18-24, 2021 – 5 Day Weightlifting Program

Invictus Comprehensive 5-Day Weightlifting

Monday (Session One)
Suggested Warm-Up
3 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 1 minute

With … Read More

January 11-17, 2021 – 5 Day Weightlifting Program

Invictus Comprehensive 5-Day Weightlifting

Monday (Session One)
Suggested Warm-Up
3 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats

With empty bar:
5 Deadlift, 5 Press, 5 Back Squat… Read More

January 4-10, 2021 – 5 Day Weightlifting Program

Invictus Comprehensive 5-Day Weightlifting

Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
1 Round: Hold … Read More

December 28-January 3, 2021 – 5 Day Weightlifting Program

Invictus Comprehensive 5-Day Weightlifting

Monday (Session One)
Suggested Warm-Up:
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups

With empty bar:
5 Deadlift, 5 Press In Split, 3 … Read More

December 21-27, 2020 – 5 Day Weightlifting Program

Invictus Comprehensive 5-Day Weightlifting

Monday (Session One)
Suggested Warm-Up
Single Arm DB or KB Overhead Walking Lunge (Light) x 100ft Each Arm
3 Rounds:
10 Air Squats, 10 Pushups, 10 V-Ups

With empty bar:
8 Back Squat, 8 Deadlift, … Read More

December 14-20, 2020 – 5 Day Weightlifting Program

Invictus Comprehensive 5-Day Weightlifting

Monday (Session One)
Suggested Warm-Up
3 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 1 minute

With … Read More

December 7-13, 2020 – 5 Day Weightlifting Program

Invictus Comprehensive 5-Day Weightlifting

Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats

With empty … Read More

November 30-December 6, 2020 – 5 Day Weightlifting Program

Invictus Comprehensive 5-Day Weightlifting

Monday (Session One)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pull-Ups

With empty … Read More

November 23-29, 2020 – 5 Day Weightlifting Program

Invictus Comprehensive 5-Day Weightlifting

Monday (Session One)
Suggested Warm-Up
Single Arm DB or KB Overhead Walking Lunge (Light) x 100ft Each Arm
3 Rounds:
10 Air Squats + 10 Pushups + 10 V-Ups

With empty bar:
8 Back Squat, … Read More

November 16-22, 2020 – 5 Day Weightlifting Program

Invictus Comprehensive 5-Day Weightlifting

Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats

With empty … Read More

November 9-15, 2020 – 5 Day Weightlifting Program

Invictus Comprehensive 5-Day Weightlifting

Monday (Session One)
Suggested Warm-Up
3 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 1 minute

With … Read More

November 2-8, 2020 – 5 Day Weightlifting Program

Invictus Comprehensive 5-Day Weightlifting

Monday (Session One)
Suggested Warm-Up
2 Rounds: 15 Air Squats, 10 Pushups, 5 Pullups
2 Rounds: 10 Lunges, 5 Inchworm Pushups

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 … Read More

October 26-November 1, 2020 – 5 Day Weightlifting Program

Invictus Comprehensive 5-Day Weightlifting

Monday (Session One)
Suggested Warm-Up
3 Rounds: 3 Pull-Ups + 6 Burpees + 9 Air Squats + 12 Lunges

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat… Read More

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