SixPack Jacked Phase 2

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 Phase
For 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).

Workout A (Alternate MWF)

Power Cleans 

  • Work up to a heavy double for the day

Back Squats 5x5

  • Add 5# from the last time

Bench Press 5x5

  • Add 5# from last time

Barbell Rows 5x5

  • Add 5# from last time

Stamina Conditioning

  • 400m walking lunges

Workout B (Alternate MWF)

Power Snatch

  • Work up to a heavy double for the day

Back Squats 5x5

  • Add 5# from the last time

Standing Military Press 5x5

  • Add 5# from last time

Deadlift 3x5

  • Add 5# from last time

Stamina Conditioning

  • 400m walking lunges

Conditioning and Core (Tuesdays)

*For Tuesdays, complete the strength work, then the metcon for the week you're on, then the stamina conditioning at the end.

  1. Overhead Squats - 3x5

  2. Metcon

    Week 1
    5 Round Barbell Complex

    15 Deadlift
    12 Hang Power Clean
    9 Shoulder to Overhead
    6 Push Jerks
    3 Thrusters

    Week 2
    AMRAP 15:
    15 Box Jump Overs (24/20")
    12 Ring Dips (or regular dips)
    9 Power Cleans (155/105)

    Week 3
    3 Rounds:
    10 Front Squats (185/135)
    20 CTB Pull-ups
    50 Double-unders

    Week 4
    EMOMx12:
    Odd Min: 6 Power Snatch + 6 OHS (115/85)
    Even Min: 6 C2B + 6 TTB

  3. Midline/Core
    3 Set Superset
    20 Weighted Crunches
    10 Strict Toes To Bar
    10-20 Back Extensions

Conditioning and Core (Thursdays)

  1. Overhead Barbell Lunges: 5 Reps Per Leg

  2. Metcon

    Week 1
    50 Power Cleans (You choose the weight)

    Week 2
    50 Power Snatches (You choose the weight)

    Week 3
    21-15-9 Deadlift/Box Jumps

    Week 4
    5 Rounds
    12 Thrusters (95#)
    12 Burpee Over The Bar

  3. Midline/Core
    3 Set Giant Set
    20 Ab Wheels
    10 GHD Hamstring Curls
    10 Back Extensions

Saturday - Lunge and Active Recovery

Choose one of the following:

  • Jog a mile (or 5k depending on ability)
  • 5000m row

Then..  400m Walking Lunges

Sunday - Rest Day

Eat. Rest. Grow

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