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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.
Power Cleans
Back Squats 5x5
Bench Press 5x5
Barbell Rows 5x5
Stamina Conditioning
Power Snatch
Standing Military Press 5x5
Deadlift 3x5
*For Tuesdays, complete the strength work, then the metcon for the week you're on, then the stamina conditioning at the end.
Overhead Squats - 3x5
Week 1 5 Round Barbell Complex15 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
Coming Soon
Option 1Walking Lunges: 200-400 metersCrunches: 200 reps
Option 2Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon
Choose one of the following:
Eat. Rest. Grow
