SixPack Jacked Phase 2

Luke D — Tue, 02 May 2017 23:36:56 GMT

Current Revision posted to SixPackSmackdown Wiki by Luke D on 5/2/2017 11:36:56 PM

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.

Overhead Squats - 3x5
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
Midline/Core
3 Set Superset
20 Weighted Crunches
10 Strict Toes To Bar
10-20 Back Extensions

Conditioning and Core (Thursdays)

Overhead Barbell Lunges: 5 Reps Per Leg
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
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

SixPack Jacked Phase 2

Luke D — Sun, 30 Apr 2017 11:00:10 GMT

Revision 7 posted to SixPackSmackdown Wiki by Luke D on 4/30/2017 11:00:10 AM

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.

Overhead Squats - 3x5
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
Midline/Core
3 Set Superset
20 Weighted Crunches
10 Strict Toes To Bar
10-20 Back Extensions

Conditioning and Core (Thursdays)

Overhead Barbell Lunges: 5 Reps Per Leg
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
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

SixPack Jacked Phase 2

Luke D — Sun, 30 Apr 2017 10:59:26 GMT

Revision 6 posted to SixPackSmackdown Wiki by Luke D on 4/30/2017 10:59:26 AM

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.

Overhead Squats - 3x5
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
Midline/Core
3 Set Superset
20 Weighted Crunches
10 Strict Toes To Bar
10-20 Back Extensions

Conditioning and Core (Thursdays)

Overhead Barbell Lunges: 5 Reps Per Leg
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
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

SixPack Jacked Phase 2

Luke D — Sun, 30 Apr 2017 10:49:50 GMT

Revision 5 posted to SixPackSmackdown Wiki by Luke D on 4/30/2017 10:49:50 AM

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.

Overhead Squats - 3x5

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

Conditioning and Core (Thursdays)

Coming Soon

Saturday - Active Recovery

Option 1
Walking Lunges: 200-400 meters
Crunches: 200 reps

Option 2
Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon

Saturday - Active Recovery

Choose one of the following:

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

Sunday - Rest Day

Eat. Rest. Grow

SixPack Jacked Phase 2

Luke D — Fri, 28 Apr 2017 16:17:45 GMT

Revision 4 posted to SixPackSmackdown Wiki by Luke D on 4/28/2017 4:17:45 PM

WORKOUTS COMING SOON

SixPack Jacked Phase 2

Luke D — Fri, 28 Apr 2017 16:17:00 GMT

Revision 3 posted to SixPackSmackdown Wiki by Luke D on 4/28/2017 4:17:00 PM

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. 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.

WORKOUTS COMING SOON

SixPack Jacked Phase 2

Luke D — Fri, 28 Apr 2017 15:58:22 GMT

Revision 2 posted to SixPackSmackdown Wiki by Luke D on 4/28/2017 3:58:22 PM

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. 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.

WORKOUTS COMING SOON

SixPack Jacked Phase 2

Luke D — Fri, 28 Apr 2017 10:14:23 GMT

Revision 1 posted to SixPackSmackdown Wiki by Luke D on 4/28/2017 10:14:23 AM

Phase 2 is coming soon.