Coming off Phase 1, we jump into 5x5 training. Phase Two of SixPack Jacked is all about strength gains and lifting heavy weights. For our big compound lifts in this phase we'll be focusing on the 5x5 rep scheme made popular by StrongLifts. Along with the main compound lifts, we will also add in some heavy cleans and snatches. You are going to pack on some serious strength during this phase as we aim to add 5# to every compound movement each time we perform it.
This phase is extremely effective in building strength. Each time I was at my strongest, I was doing either 5x5 or bench press and squat pyramid sets. You're going to be sore for the first few days so be sure to get your nutrition dialed-in and eat lots of real food. We will also be doing CrossFit style metcons twice a week to ensure we're getting in at least a little cardio (yes, our cardio includes barbells) so as to keep our body fat down.
How To Follow This PhaseFor this workout, start with Workout A on Monday, then Tuesday's work, Workout B on Wed, Thursday's work and then Workout A again on Friday. For week 2, you will begin with Workout B on Monday and keep going in that pattern (Alternate A/B on MWF and do the T/Th work as it is laid out).
Back Squats 5x5
Bench Press 5x5
Barbell Rows 5x5
Standing Military Press 5x5
*For Tuesdays, complete the strength work, then the metcon for the week you're on, then the stamina conditioning at the end.
15 Deadlift12 Hang Power Clean9 Shoulder to Overhead6 Push Jerks3 Thrusters
Week 2AMRAP 15:15 Box Jump Overs (24/20")12 Ring Dips (or regular dips)9 Power Cleans (155/105)
Week 33 Rounds:10 Front Squats (185/135)20 CTB Pull-ups50 Double-unders
Week 4EMOMx12:Odd Min: 6 Power Snatch + 6 OHS (115/85)Even Min: 6 C2B + 6 TTB
Midline/Core3 Set Superset20 Weighted Crunches10 Strict Toes To Bar10-20 Back Extensions
Week 150 Power Cleans (You choose the weight)
Week 250 Power Snatches (You choose the weight)
Week 321-15-9 Deadlift/Box Jumps
Week 45 Rounds12 Thrusters (95#)12 Burpee Over The Bar
Choose one of the following:
Then.. 400m Walking Lunges
Eat. Rest. Grow
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