Page 910 – Invictus Fitness

April 25, 2012 – Competition (May 11)

Leave a Comment / May 11 Competition Program / By CJ

Workout of the Day A. Take 6-8 minutes to work on: 100/70 lb. Dumbbell Snatch B. Four sets of: 225/135 lb Hang Clean x Max Reps (unbroken) Rest 2 minutes C. Three sets of: Back Squat x 4-6 reps Rest 3 minutes D. For time: Toes to Bar x 20 reps Alternating Pistols x 20…

January 11, 2021 – Masters Program

7 Comments / Masters Program / By Nichole Kribs

Mobility & Activation One set of: Kettlebell Ankle Pulse x 30 seconds per side Psoas Pulse x 30-45 seconds per side Two sets of: Shoulder Circles x 10 reps per side Y’s, T’s and W’s x 6-8 reps per position (set up face down on a bench, box or chair) Banded Squats x 10 reps…

January 11, 2021 – Invictus Athlete

25 Comments / Invictus Athlete Program / By Nichole Kribs

Primary Training Session Mobility & Activation One set of: Kettlebell Ankle Pulse x 30 seconds per side Psoas Pulse x 30-45 seconds per side Two sets of: Shoulder Circles x 10 reps per side Y’s, T’s and W’s x 6-8 reps per position (set up face down on a bench, box or chair) Banded Squats…

April 25, 2012 – Competition (May 4)

1 Comment / May 4 Competition Program / By CJ

Workout of the Day A. Two sets, not for time, of: Muscle-Ups x 4-7 reps Burpee Box Jump x 10 reps Toes to Bar x 15 reps B. Six sets of: Hang Clean x 3 reps Rest 10 seconds Pistols x 6 reps (3 each leg – alternating) Rest 2 minutes C. Two sets for…

April 25, 2012 – Competition (April 27)

1 Comment / April 27 Competition Program / By CJ

Workout of the Day A. At 85% of Event #2 pace, focused on mechanics and breathing pattern: Row 2000 Meters Spend some time mobilizing and visualizing. Get your mind and body right for the weekend of competition. Understand what is in your control and what is not, and create strategies and goals with that in…

January 11-17, 2021 – 5 Day Weightlifting Program

Leave a Comment / Invictus Comprehensive 5-Day Weightlifting / By Nichole Kribs

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 5 Muscle Snatch, 5 Overhead Squat 5 Power Snatch, 5 Overhead Squat 5 Squat Snatch 5 Snatch Balances *Every new…

January 11, 2021 – Competition Program

59 Comments / Invictus Competition Program / By Nichole Kribs

April 24, 2012 – Competition (May 18)

1 Comment / May 18 Competition Program / By CJ

Workout of the Day A. Take 10-12 minutes to build to a heavy-ish, but not 1-RM, Snatch B. Six sets of: 45 seconds to complete 20 Double-Unders & Snatch x 1 rep 15 seconds of Rest Choose the weights based on how you feel. C. Take 6-8 minutes to play with: 100/70 lb Snatch Be…

April 24, 2012 – Competition (May 25)

7 Comments / May 25 Competition Program / By CJ

January 11-17, 2021 – Invictus Engine

6 Comments / Invictus Engine Program, x2018 Invictus Endurance Program / By CJ

Welcome to Invictus Engine! – You’ll see below that the format of our program provides you with 10 different training options categorized by modality and energy system and puts the power in your hands to structure your training schedule around your priorities. For example, a three-day/week training schedule might look like this: Monday – Running…

January 11-17, 2021 – 3 Day Weightlifting Program

Leave a Comment / Invictus Supplemental 3-Day Weightlifting / By Nichole Kribs

Monday (Session One) Suggested Warm-Up 3 Minutes of Cardio (Run, Bike, Row, etc) 5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups With empty bar: 10 Deadlift, 10 Press, 10 Back Squat 3 Muscle Snatch, 3 Overhead Squat 5 Power Snatch 5 Snatch Balances 5 Squat Snatch *Every new line…

April 24, 2012 – Competition (May 11)

1 Comment / May 11 Competition Program / By CJ

Workout of the Day A. Three sets for times of: Muscle-Ups x 5 reps Handstand Push-Ups x 10 reps Burpee Box Jumps x 15 reps Rest 2 minutes B. Take 15-20 minutes to build to a heavy, but not necessarily 1-RM, Snatch. C. Three sets of: Pull-Ups x 20 reps Shoulder to Overhead x 15…

April 24, 2012 – Competition (May 4)

1 Comment / May 4 Competition Program / By CJ

Workout of the Day A. Build to 80-85% of your 1-RM Snatch B. Every minute, on the minute, for 3 minutes: 155/105 lb Snatch x 1 rep 20 Double-Unders 155/105 lb Snatch x 1 rep Rest 3 minutes, and then . . . Every minute, on the minute, for 3 minutes: 175/115 lb Snatch x…

Invictus Competition Daily Overview January 11-17

1 Comment / Invictus Competition Program / By Santino Marini

Invictus Competition Daily Overview – Primary Session – Monday January 11: Invictus Competition Daily Overview – Primary Session Tuesday January 12: Invictus Competition Daily Overview – Primary Session Wednesday January 13: Invictus Competition Daily Overview – Primary Session Friday January 15: Invictus Competition Daily Overview – Primary Session Saturday January 16: