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SixPack Jacked: Stay Jacked

Welcome to SixPack Jacked - Stay Jacked!  Once you've completed all 4 phases of the SixPack Jacked workout program, you need to STAY JACKED!  This means keeping up the intensity, effort and commitment, but with 16 weeks under our belt of putting down a solid foundation, we can start adding in a little more variation to our weekly workouts.  In this phase, we will be hitting strength workouts 3x/wk and some strength-based metcons the other 2 days while taking 2 rest days per week.  We will also be lunging 400m 3-4x/wk.

Monday - Strength 

  1. Back Squat - Triples up to a heavy single
    3-3-3-1-1-1

  2. Power Cleans - work up to a heavy double (drop each rep)

  3. Power Snatch - work up to a heavy triple (drop each rep)

  4. 4 Set Superset
    Bench Press: 20 reps
    Barbell Rows: 8 reps

  5. 50 Pull-Ups (Use dog bone or cannonball grips if you want)

  6. Walking Lunges
    400m

Tuesday - Conditioning

  1. Pause Back Squat Doubles: 5 sets

  2. Stamina Conditioning
    Every :30 for 10 minutes
    1 Clean & Jerk 

  3. Conditioning
    3000m Row

Wednesday - Strength

  1. Overhead Squats: 4x8

  2. Deadlift
    EMOM 10:  3 Reps

  3. 4 Set Superset
    Standing Military Press:  8 reps
    Fat Gripz Barbell Curls: 10 reps

  4. 4 Set Superset
    Max Rep Pull-Ups
    50' Farmer's Walk

  5. Stamina Conditioning
    400m walking lunges

Thursday - Conditioning

  1. Front Squats - Triples to a heavy single
    3-3-3-1-1-1

  2. Conditioning  
    Every 2:00 for 20 minutes

    5 Pull-Ups (use cannonball grips, dog bone or fat gripz if you have them)
    5 Power Cleans
    5 Burpees over the bar

  3. Stamina Conditioning
    400m Walking Lunges

Friday - Strength

  1.  Back Squats - work up to a heavy triple
    3-3-3-3-3-3

  2. 4 Set Superset
    - Max rep handstand push-up
    - Overhead barbell lunges: 5 reps per leg

  3. 4 Set Superset
    - Skull Crushers: 10 reps
    - Fat Grip Barbell Curls: 10 reps

  4. 3 Set Superset
    - Max Rep Pull-Ups (vary the grip)
    - 50' Farmer's Walk

  5. Conditioning
    400m walking lunges

Saturday - Active Recovery

Choose one of the following:

  • Jog a mile (or 5k depending on ability)
  • 2500m row
  • 400m lunges

Sunday - Rest Day

Eat. Rest. Grow

Anonymous