SixPack Jacked: Stay Jackedhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/62/sixpack-jacked-stay-jackeden-USTelligent Community 11 Non-ProductionSixPack Jacked: Stay Jackedhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/62/sixpack-jacked-stay-jackedMon, 01 May 2017 18:22:16 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:29811742-c8d4-451f-adcb-d3d89258764dLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/62/sixpack-jacked-stay-jacked#commentsCurrent Revision posted to SixPackSmackdown Wiki by Luke D on 5/1/2017 6:22:16 PM<br /> <p>Welcome to <strong>SixPack Jacked - Stay Jacked! &nbsp;</strong>Once you&#39;ve completed all 4 phases of the SixPack Jacked workout program, you need to <strong>STAY JACKED</strong>! &nbsp;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. &nbsp;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. &nbsp;We will also be lunging 400m 3-4x/wk.</p> <div class="accordion"> <h3>Monday - Strength&nbsp;</h3> <div class="accordion-container"> <ol> <li><strong>Back Squat</strong> - Triples up to a heavy single<br />3-3-3-1-1-1<br /><br /></li> <li><strong>Power Cleans</strong> - work up to a heavy double (drop each rep)<br /><br /></li> <li><strong>Power Snatch</strong> - work up to a heavy triple (drop each rep)<br /><br /></li> <li><strong>4 Set Superset</strong><br />Bench Press: 20 reps<br />Barbell Rows: 8 reps<br /><br /></li> <li><strong>50 Pull-Ups</strong> (Use dog bone or cannonball grips if you want)<br /><br /></li> <li><strong>Walking Lunges</strong><br />400m</li> </ol> </div> <h3>Tuesday -&nbsp;Conditioning</h3> <div class="accordion-container"> <ol> <li><strong>Pause Back Squat Doubles</strong>: 5 sets<br /><br /></li> <li><strong>Stamina Conditioning</strong><br />Every :30 for 10 minutes<br />1 Clean &amp; Jerk&nbsp;<br /><br /></li> <li><strong>Conditioning</strong><br />3000m Row</li> </ol> </div> <h3>Wednesday - Strength</h3> <div class="accordion-container"> <ol> <li><strong>Overhead Squats</strong>: 4x8<br /><br /></li> <li><strong>Deadlift</strong><br />EMOM 10: &nbsp;3 Reps<br /><br /></li> <li><strong>4 Set Superset</strong><br />Standing Military Press: &nbsp;8 reps<br />Fat Gripz Barbell Curls: 10 reps<br /><br /></li> <li><strong>4 Set Superset</strong><br />Max Rep Pull-Ups<br />50&#39; Farmer&#39;s Walk<br /><br /></li> <li><strong>Stamina Conditioning</strong><br />400m walking lunges</li> </ol> </div> <h3>Thursday -&nbsp;Conditioning</h3> <div class="accordion-container"> <ol> <li><strong>Front Squats</strong> - Triples to a heavy single<br />3-3-3-1-1-1<br /><br /></li> <li><strong>Conditioning &nbsp;</strong><br />Every 2:00 for 20 minutes<br /><br />5 Pull-Ups (use cannonball grips, dog bone or fat gripz if you have them)<br />5 Power Cleans<br />5 Burpees over the bar<br /><br /></li> <li><strong>Stamina Conditioning</strong><br />400m Walking Lunges</li> </ol> </div> <h3>Friday -&nbsp;Strength</h3> <div class="accordion-container"> <ol> <li><strong>&nbsp;Back Squats</strong> - work up to a heavy triple<br />3-3-3-3-3-3<br /><br /></li> <li><strong>4 Set Superset</strong><br />- Max rep handstand push-up<br />- Overhead barbell lunges: 5 reps per leg<br /><br /></li> <li><strong>4 Set Superset</strong><br />- Skull Crushers: 10 reps<br />- Fat Grip Barbell Curls: 10 reps<br /><br /></li> <li><strong>3 Set Superset</strong><br />- Max Rep Pull-Ups (vary the grip)<br />- 50&#39; Farmer&#39;s Walk<br /><br /></li> <li><strong>Conditioning</strong><br />400m walking lunges</li> </ol> </div> <h3>Saturday - Active Recovery</h3> <div class="accordion-container"> <p>Choose one of the following:</p> <ul> <li>Jog a mile (or 5k depending on ability)</li> <li>2500m row</li> <li>400m lunges</li> </ul> </div> <h3>Sunday - Rest Day</h3> <div class="accordion-container"> <p>Eat. Rest. Grow</p> </div> </div><div style="clear:both;"></div> SixPack Jacked: Stay Jackedhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/62/sixpack-jacked-stay-jacked/revision/6Sun, 30 Apr 2017 10:35:17 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:29811742-c8d4-451f-adcb-d3d89258764dLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/62/sixpack-jacked-stay-jacked#commentsRevision 6 posted to SixPackSmackdown Wiki by Luke D on 4/30/2017 10:35:17 AM<br /> <p>Welcome to <strong>SixPack Jacked - Stay Jacked! &nbsp;</strong>Once you&#39;ve completed all 4 phases of the SixPack Jacked workout program, you need to <strong>STAY JACKED</strong>! &nbsp;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. &nbsp;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. &nbsp;We will also be lunging 400m 3-4x/wk.</p> <p>Workouts Coming Soon</p> <div class="accordion"> <h3>Monday - Strength&nbsp;</h3> <div class="accordion-container"> <ol> <li><strong>Back Squat</strong> - Triples up to a heavy single<br />3-3-3-1-1-1<br /><br /></li> <li><strong>Power Cleans</strong> - work up to a heavy double (drop each rep)<br /><br /></li> <li><strong>Power Snatch</strong> - work up to a heavy triple (drop each rep)<br /><br /></li> <li><strong>4 Set Superset</strong><br />Bench Press: 20 reps<br />Barbell Rows: 8 reps<br /><br /></li> <li><strong>50 Pull-Ups</strong> (Use dog bone or cannonball grips if you want)<br /><br /></li> <li><strong>Walking Lunges</strong><br />400m</li> </ol> </div> <h3>Tuesday -&nbsp;Conditioning</h3> <div class="accordion-container"> <ol> <li><strong>Pause Back Squat Doubles</strong>: 5 sets<br /><br /></li> <li><strong>Stamina Conditioning</strong><br />Every :30 for 10 minutes<br />1 Clean &amp; Jerk&nbsp;<br /><br /></li> <li><strong>Conditioning</strong><br />3000m Row</li> </ol> </div> <h3>Wednesday - Strength</h3> <div class="accordion-container"> <ol> <li><strong>Overhead Squats</strong>: 4x8<br /><br /></li> <li><strong>Deadlift</strong><br />EMOM 10: &nbsp;3 Reps<br /><br /></li> <li><strong>4 Set Superset</strong><br />Standing Military Press: &nbsp;8 reps<br />Fat Gripz Barbell Curls: 10 reps<br /><br /></li> <li><strong>4 Set Superset</strong><br />Max Rep Pull-Ups<br />50&#39; Farmer&#39;s Walk<br /><br /></li> <li><strong>Stamina Conditioning</strong><br />400m walking lunges</li> </ol> </div> <h3>Thursday -&nbsp;Conditioning</h3> <div class="accordion-container"> <ol> <li><strong>Front Squats</strong> - Triples to a heavy single<br />3-3-3-1-1-1<br /><br /></li> <li><strong>Conditioning &nbsp;</strong><br />Every 2:00 for 20 minutes<br /><br />5 Pull-Ups (use cannonball grips, dog bone or fat gripz if you have them)<br />5 Power Cleans<br />5 Burpees over the bar<br /><br /></li> <li><strong>Stamina Conditioning</strong><br />400m Walking Lunges</li> </ol> </div> <h3>Friday -&nbsp;Strength</h3> <div class="accordion-container"> <ol> <li><strong>&nbsp;Back Squats</strong> - work up to a heavy triple<br />3-3-3-3-3-3<br /><br /></li> <li><strong>4 Set Superset</strong><br />- Max rep handstand push-up<br />- Overhead barbell lunges: 5 reps per leg<br /><br /></li> <li><strong>4 Set Superset</strong><br />- Skull Crushers: 10 reps<br />- Fat Grip Barbell Curls: 10 reps<br /><br /></li> <li><strong>3 Set Superset</strong><br />- Max Rep Pull-Ups (vary the grip)<br />- 50&#39; Farmer&#39;s Walk<br /><br /></li> <li><strong>Conditioning</strong><br />400m walking lunges</li> </ol> </div> <h3>Saturday - Active Recovery</h3> <div class="accordion-container"> <p>Choose one of the following:</p> <ul> <li>Jog a mile (or 5k depending on ability)</li> <li>2500m row</li> <li>400m lunges</li> </ul> </div> <h3>Sunday - Rest Day</h3> <div class="accordion-container"> <p>Eat. Rest. Grow</p> </div> </div><div style="clear:both;"></div> SixPack Jacked: Stay Jackedhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/62/sixpack-jacked-stay-jacked/revision/5Fri, 28 Apr 2017 16:21:10 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:29811742-c8d4-451f-adcb-d3d89258764dLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/62/sixpack-jacked-stay-jacked#commentsRevision 5 posted to SixPackSmackdown Wiki by Luke D on 4/28/2017 4:21:10 PM<br /> <p>Welcome to <strong>SixPack Jacked - Stay Jacked! &nbsp;</strong>Once you&#39;ve completed all 4 phases of the SixPack Jacked workout program, you need to <strong>STAY JACKED</strong>! &nbsp;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. &nbsp;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. &nbsp;We will also be lunging 400m 3-4x/wk.</p> <p>Workouts Coming Soon</p> <div class="accordion"> <h3>Monday - Strength&nbsp;</h3> <div class="accordion-container"> <p>Coming Soon</p> </div> <h3>Tuesday -&nbsp;Conditioning</h3> <div class="accordion-container"> <p>&nbsp;Coming Soon</p> </div> <h3>Wednesday - Strength</h3> <div class="accordion-container"> <p>Coming Soon</p> </div> <h3>Thursday -&nbsp;Conditioning</h3> <div class="accordion-container"> <ol> <li><strong>Front Squats</strong> - Triples to a heavy single<br />3-3-3-1-1-1<br /><br /></li> <li><strong>Conditioning &nbsp;</strong><br />Every 2:00 for 20 minutes<br /><br />5 Pull-Ups (use cannonball grips, dog bone or fat gripz if you have them)<br />5 Power Cleans<br />5 Burpees over the bar<br /><br /></li> <li><strong>Stamina Conditioning</strong><br />400m Walking Lunges</li> </ol> </div> <h3>Friday -&nbsp;Strength</h3> <div class="accordion-container"> <ol> <li><strong>&nbsp;Back Squats</strong> - work up to a heavy triple<br />3-3-3-3-3-3<br /><br /></li> <li><strong>4 Set Superset</strong><br />- Max rep handstand push-up<br />- Overhead barbell lunges: 5 reps per leg<br /><br /></li> <li><strong>4 Set Superset</strong><br />- Skull Crushers: 10 reps<br />- Fat Grip Barbell Curls: 10 reps<br /><br /></li> <li><strong>3 Set Superset</strong><br />- Max Rep Pull-Ups (vary the grip)<br />- 50&#39; Farmer&#39;s Walk<br /><br /></li> <li><strong>Conditioning</strong><br />400m walking lunges</li> </ol> </div> <h3>Saturday - Active Recovery</h3> <div class="accordion-container"> <p>Choose one of the following:</p> <ul> <li>Jog a mile (or 5k depending on ability)</li> <li>2500m row</li> <li>400m lunges</li> </ul> </div> <h3>Sunday - Rest Day</h3> <div class="accordion-container"> <p>Eat. Rest. Grow</p> </div> </div><div style="clear:both;"></div> SixPack Jacked: Stay Jackedhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/62/sixpack-jacked-stay-jacked/revision/4Fri, 28 Apr 2017 16:20:22 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:29811742-c8d4-451f-adcb-d3d89258764dLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/62/sixpack-jacked-stay-jacked#commentsRevision 4 posted to SixPackSmackdown Wiki by Luke D on 4/28/2017 4:20:22 PM<br /> <p>Welcome to <strong>SixPack Jacked - Stay Jacked! &nbsp;</strong>Once you&#39;ve completed all 4 phases of the SixPack Jacked workout program, you need to <strong>STAY JACKED</strong>! &nbsp;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. &nbsp;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. &nbsp;We will also be lunging 400m 3-4x/wk.</p> <p>Workouts Coming Soon</p> <div class="accordion"> <h3>Monday - Strength&nbsp;</h3> <div class="accordion-container"> <p>Coming Soon</p> </div> <h3>Tuesday -&nbsp;Conditioning</h3> <div class="accordion-container"> <p>&nbsp;Coming Soon</p> </div> <h3>Wednesday - Strength</h3> <div class="accordion-container"> <p>Coming Soon</p> </div> <h3>Thursday -&nbsp;Conditioning</h3> <div class="accordion-container"> <ol> <li><strong>Front Squats</strong> - Triples to a heavy single<br />3-3-3-1-1-1<br /><br /><br /></li> <li><strong>Conditioning &nbsp;</strong><br />Every 2:00 for 20 minutes<br /><br />5 Pull-Ups (use cannonball grips, dog bone or fat gripz if you have them)<br />5 Power Cleans<br />5 Burpees over the bar<br /><br /></li> <li><strong>Stamina Conditioning</strong><br />400m Walking Lunges</li> </ol> </div> <h3>Friday -&nbsp;Strength</h3> <div class="accordion-container"> <ol> <li><strong>&nbsp;Back Squats</strong> - work up to a heavy triple<br />3-3-3-3-3-3<br /><br /></li> <li><strong>4 Set Superset</strong><br />- Max rep handstand push-up<br />- Overhead barbell lunges: 5 reps per leg<br /><br /></li> <li><strong>4 Set Superset</strong><br />- Skull Crushers: 10 reps<br />- Fat Grip Barbell Curls: 10 reps<br /><br /></li> <li><strong>3 Set Superset</strong><br />- Max Rep Pull-Ups (vary the grip)<br />- 50&#39; Farmer&#39;s Walk<br /><br /></li> <li><strong>Conditioning</strong><br />400m walking lunges</li> </ol> </div> <h3>Saturday - Active Recovery</h3> <div class="accordion-container"> <p>Choose one of the following:</p> <ul> <li>Jog a mile (or 5k depending on ability)</li> <li>2500m row</li> <li>400m lunges</li> </ul> </div> <h3>Sunday - Rest Day</h3> <div class="accordion-container"> <p>Eat. Rest. Grow</p> </div> </div><div style="clear:both;"></div> SixPack Jacked: Stay Jackedhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/62/sixpack-jacked-stay-jacked/revision/3Fri, 28 Apr 2017 16:10:20 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:29811742-c8d4-451f-adcb-d3d89258764dLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/62/sixpack-jacked-stay-jacked#commentsRevision 3 posted to SixPackSmackdown Wiki by Luke D on 4/28/2017 4:10:20 PM<br /> <p>Welcome to <strong>SixPack Jacked - Stay Jacked! &nbsp;</strong>Once you&#39;ve completed all 4 phases of the SixPack Jacked workout program, you need to <strong>STAY JACKED</strong>! &nbsp;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. &nbsp;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. &nbsp;We will also be lunging 400m 3-4x/wk.</p> <p>Workouts Coming Soon</p> <div class="accordion"> <h3>Monday - Strength&nbsp;</h3> <div class="accordion-container"> <p>Coming Soon</p> </div> <h3>Tuesday -&nbsp;Conditioning</h3> <div class="accordion-container"> <p>&nbsp;</p> Coming Soon</div> <h3>Wednesday - Strength</h3> <div class="accordion-container"> <p>Coming Soon</p> </div> <h3>Thursday -&nbsp;Conditioning</h3> <div class="accordion-container"> <ol> <li><strong>Front Squats</strong> - Triples to a heavy single<br />3-3-3-1-1-1<br /><br /><br /></li> <li><strong>Conditioning &nbsp;</strong><br />Every 2:00 for 20 minutes<br /><br />5 Pull-Ups (use cannonball grips, dog bone or fat gripz if you have them)<br />5 Power Cleans<br />5 Burpees over the bar<br /><br /></li> <li><strong>Stamina Conditioning</strong><br />400m Walking Lunges</li> </ol> </div> <h3>Friday -&nbsp;Strength</h3> <div class="accordion-container"> <p>&nbsp;</p> Coming Soon</div> <h3>Saturday - Active Recovery</h3> <div class="accordion-container"> <p>Choose one of the following:</p> <ul> <li>Jog a mile (or 5k depending on ability)</li> <li>2500m row</li> <li>400m lunges</li> </ul> </div> <h3>Sunday - Rest Day</h3> <div class="accordion-container"> <p>Eat. Rest. Grow</p> </div> </div><div style="clear:both;"></div> SixPack Jacked: Stay Jackedhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/62/sixpack-jacked-stay-jacked/revision/2Fri, 28 Apr 2017 16:04:15 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:29811742-c8d4-451f-adcb-d3d89258764dLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/62/sixpack-jacked-stay-jacked#commentsRevision 2 posted to SixPackSmackdown Wiki by Luke D on 4/28/2017 4:04:15 PM<br /> <p>Welcome to <strong>SixPack Jacked - Stay Jacked! &nbsp;</strong>Once you&#39;ve completed all 4 phases of the SixPack Jacked workout program, you need to <strong>STAY JACKED</strong>! &nbsp;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. &nbsp;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. &nbsp;We will also be lunging 400m 3-4x/wk.</p> <p>Workouts Coming Soon</p><div style="clear:both;"></div> SixPack Jacked: Stay Jackedhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/62/sixpack-jacked-stay-jacked/revision/1Fri, 28 Apr 2017 15:38:10 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:29811742-c8d4-451f-adcb-d3d89258764dLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/62/sixpack-jacked-stay-jacked#commentsRevision 1 posted to SixPackSmackdown Wiki by Luke D on 4/28/2017 3:38:10 PM<br /> <p>Coming Soon</p><div style="clear:both;"></div>