SixPack Jacked: Stay Jacked #2

Luke D — Fri, 05 May 2017 17:28:40 GMT

Current Revision posted to SixPackSmackdown Wiki by Luke D on 5/5/2017 5:28:40 PM

StayJacked #2 implements the Jon Broz's Squat Every Day routine made popular by Cory Gregory. Along with squatting every day, we also take bits and pieces from CrossFit, Ronnie Coleman, thick implement training and USA weightlifting.

The Stay Jacked workouts can be performed for a single week or up to 4 weeks depending on your goals.
You should have completed Phases 1-4 of the SixPack Jacked Workout Program before moving on to the "Stay Jacked" workouts.

Monday - Squats, Cleans & Arms

Back Squat - Triples up to a heavy double
3-3-3-2-2-2
Heavy Power Cleans
Every :30 for 10 minutes - 1 full squat clean
Superset for 4 sets
8 Standing Military Press
20 Weighted Crunches
*we're supersetting shoulders and abs because we're going for strength on this exercise.
Superset for 3-4 sets
Fat Gripz Barbell Curls: 12 reps
45# plate front raise: 10 reps
Superset for 3-4 sets
Max rep pull-ups
50' Farmer's carry
Walking Lunges
400m - do as many as you can with a weighted vest

Tuesday - Squats, Deads & Metcon

Front Squats: Work up to a heavy single
3-3-3-3-1-1-1
Overhead Squats: 3x5
Deadlift EMOM 10
Every minute on the minute for 10 minutes: 5 reps deadlift w/ chains
Heavy Thruster Ladder
10-8-6-4-2 Barbell Thrusters
*pick a challenging weight
Conditioning
5 Rounds
300m Row
2 Legless Rope Climbs (Sub with 8 towel pull-ups)

Wednesday - Squats, Snatches / Chest & Triceps

Pause Back Squat Doubles
2-2-2-2-2 (5x2)
Power Snatch Complex

4 Sets
Power Snatch
Power Snatch + Overhead Squat x 3
Power Snatch
4 Set Superset
Bench Press: 20 reps
Weighted Dips: 8 reps
4 Set Superset
Incline Dumbbell Press: 12 reps
Max rep diamond push-ups
Stamina Conditioning
400m lunges

Thursday - Squats, Chest & Back

Back Squats: 6x8
Chest Superset for 5 Sets
Bench Press: 20 reps
Flat Bench Flyes: 12 reps
Superset for 5 Sets
Barbell Rows: 8 reps
Incline Bench Press: 20 reps
Superset for 3-5 Sets
Lat Pull-downs: 15 reps
Close Grip Pull-Ups: to failure
3 Sets Not For Time
10 GHD Hamstring Curls
10 GHD Back Extensions
Stamina: 400m walking lunges

Friday - Squats & Accessory Work

Pause Front Squats: 5x2
100 Rep Barbell Curls: Pick a weight you can do 12-15 times and do 100 reps
Dumbbell Pull-Overs: 4x12
Do anything else that you want - #DoWhatFeelsGood

Saturday - Active Recovery / Conditioning

400m lunges

Sunday - Rest Day

Eat. Rest. Grow

SixPack Jacked: Stay Jacked #2

Luke D — Tue, 02 May 2017 11:25:39 GMT

Revision 5 posted to SixPackSmackdown Wiki by Luke D on 5/2/2017 11:25:39 AM

Monday - Squats, Cleans & Arms

Back Squat - Triples up to a heavy double
3-3-3-2-2-2
Heavy Power Cleans
Every :30 for 10 minutes - 1 full squat clean
Superset for 4 sets
8 Standing Military Press
20 Weighted Crunches
*we're supersetting shoulders and abs because we're going for strength on this exercise.
Superset for 3-4 sets
Fat Gripz Barbell Curls: 12 reps
45# plate front raise: 10 reps
Superset for 3-4 sets
Max rep pull-ups
50' Farmer's carry
Walking Lunges
400m - do as many as you can with a weighted vest

Tuesday - Squats, Deads & Metcon

Front Squats: Work up to a heavy single
3-3-3-3-1-1-1
Overhead Squats: 3x5
Deadlift EMOM 10
Every minute on the minute for 10 minutes: 5 reps deadlift w/ chains
Heavy Thruster Ladder
10-8-6-4-2 Barbell Thrusters
*pick a challenging weight
Conditioning
5 Rounds
300m Row
2 Legless Rope Climbs (Sub with 8 towel pull-ups)

Wednesday - Squats, Snatches / Chest & Triceps

Pause Back Squat Doubles
2-2-2-2-2 (5x2)
Power Snatch Complex

4 Sets
Power Snatch
Power Snatch + Overhead Squat x 3
Power Snatch
4 Set Superset
Bench Press: 20 reps
Weighted Dips: 8 reps
4 Set Superset
Incline Dumbbell Press: 12 reps
Max rep diamond push-ups
Stamina Conditioning
400m lunges

Thursday - Squats, Olympic Lifts & Arms

Coming Soon

Friday - Squats & Accessory Work

Coming Soon

Saturday - Active Recovery / Conditioning

Coming Soon

Sunday - Rest Day

Eat. Rest. Grow

SixPack Jacked: Stay Jacked #2

Luke D — Tue, 02 May 2017 11:18:10 GMT

Revision 4 posted to SixPackSmackdown Wiki by Luke D on 5/2/2017 11:18:10 AM

Monday - Squats, Cleans & Arms

Back Squat - Triples up to a heavy double
3-3-3-2-2-2
Heavy Power Cleans
Every :30 for 10 minutes - 1 full squat clean
Superset for 4 sets
8 Standing Military Press
20 Weighted Crunches
*we're supersetting shoulders and abs because we're going for strength on this exercise.
Superset for 3-4 sets
Fat Gripz Barbell Curls: 12 reps
45# plate front raise: 10 reps
Superset for 3-4 sets
Max rep pull-ups
50' Farmer's carry
Walking Lunges
400m - do as many as you can with a weighted vest

Tuesday - Squats, Deads & Metcon

Front Squats: Work up to a heavy single
3-3-3-3-1-1-1
Deadlift EMOM 10
Every minute on the minute for 10 minutes: 5 reps deadlift w/ chains
Heavy Thruster Ladder
10-8-6-4-2 Barbell Thrusters
*pick a challenging weight
Conditioning
5 Rounds
300m Row
2 Legless Rope Climbs (Sub with 8 towel pull-ups)

Wednesday - Squats, Snatches / Chest & Triceps

Pause Back Squat Doubles
2-2-2-2-2 (5x2)
Power Snatch Complex

4 Sets
Power Snatch
Power Snatch + Overhead Squat x 3
Power Snatch
4 Set Superset
Bench Press: 20 reps
Weighted Dips: 8 reps
4 Set Superset
Incline Dumbbell Press: 12 reps
Max rep diamond push-ups
Stamina Conditioning
400m lunges

Thursday - Squats, Olympic Lifts & Arms

Coming Soon

Friday - Squats & Accessory Work

Coming Soon

Saturday - Active Recovery / Conditioning

Coming Soon

Sunday - Rest Day

Eat. Rest. Grow

SixPack Jacked: Stay Jacked #2

Luke D — Mon, 01 May 2017 18:41:50 GMT

Revision 3 posted to SixPackSmackdown Wiki by Luke D on 5/1/2017 6:41:50 PM

Monday - Squats, Cleans & Arms

Back Squat - Triples up to a heavy double
3-3-3-2-2-2
Heavy Power Cleans
Every :30 for 10 minutes - 1 full squat clean
Superset for 4 sets
8 Standing Military Press
20 Weighted Crunches
*we're supersetting shoulders and abs because we're going for strength on this exercise.
Superset for 3-4 sets
Fat Gripz Barbell Curls: 12 reps
45# plate front raise: 10 reps
Superset for 3-4 sets
Max rep pull-ups
50' Farmer's carry
Walking Lunges
400m - do as many as you can with a weighted vest

Tuesday - Squats, Deads & Metcon

Front Squats: Work up to a heavy single
3-3-3-3-1-1-1
Deadlift EMOM 10
Every minute on the minute for 10 minutes: 5 reps deadlift w/ chains
Stamina Conditioning
21 Thrusters (115/85)
21 KB Swings (2/1.5 Pood)
400m Run
15 Thrusters
15 KB Swings
400m Run
9 Thrusters
9 KB Swings
400m Run

Wednesday - Squats, Snatches / Chest & Triceps

Pause Back Squat Doubles
2-2-2-2-2 (5x2)
Power Snatch Complex

4 Sets
Power Snatch
Power Snatch + Overhead Squat x 3
Power Snatch
4 Set Superset
Bench Press: 20 reps
Weighted Dips: 8 reps
4 Set Superset
Incline Dumbbell Press: 12 reps
Max rep diamond push-ups
Stamina Conditioning
400m lunges

Thursday - Squats, Olympic Lifts & Arms

Coming Soon

Friday - Squats & Accessory Work

Coming Soon

Saturday - Active Recovery / Conditioning

Coming Soon

Sunday - Rest Day

Eat. Rest. Grow

SixPack Jacked: Stay Jacked #2

Luke D — Mon, 01 May 2017 18:33:49 GMT

Revision 2 posted to SixPackSmackdown Wiki by Luke D on 5/1/2017 6:33:49 PM

Monday - Squats, Cleans & Arms

Back Squat - Triples up to a heavy double
3-3-3-2-2-2
Heavy Power Cleans
Every :30 for 10 minutes - 1 full squat clean
Superset for 4 sets
8 Standing Military Press
20 Weighted Crunches
*we're supersetting shoulders and abs because we're going for strength on this exercise.
Superset for 3-4 sets
Fat Gripz Barbell Curls: 12 reps
45# plate front raise: 10 reps
Superset for 3-4 sets
Max rep pull-ups
50' Farmer's carry
Walking Lunges
400m - do as many as you can with a weighted vest

Tuesday - Squats, Deads & Metcon

Coming Soon

Wednesday - Squats, Snatches / Chest & Triceps

Coming Soon

Thursday - Squats, Olympic Lifts & Arms

Coming Soon

Friday - Squats & Accessory Work

Coming Soon

Saturday - Active Recovery / Conditioning

Coming Soon

Sunday - Rest Day

Eat. Rest. Grow

SixPack Jacked: Stay Jacked #2

Luke D — Mon, 01 May 2017 18:31:22 GMT

Revision 1 posted to SixPackSmackdown Wiki by Luke D on 5/1/2017 6:31:22 PM

Welcome to SixPack Jacked - Stay Jacked #2! 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 - Squats, Cleans & Arms

Back Squat - Triples up to a heavy double
3-3-3-2-2-2
Heavy Power Cleans
Every :30 for 10 minutes - 1 full squat clean
Superset for 4 sets
8 Standing Military Press
20 Weighted Crunches
*we're supersetting shoulders and abs because we're going for strength on this exercise.
Superset for 3-4 sets
Fat Gripz Barbell Curls: 12 reps
45# plate front raise: 10 reps
Superset for 3-4 sets
Max rep pull-ups
50' Farmer's carry
Walking Lunges
400m - do as many as you can with a weighted vest

Tuesday - Squats, Deads & Metcon

Coming Soon

Wednesday - Squats, Snatches / Chest & Triceps

Coming Soon

Thursday - Squats, Olympic Lifts & Arms

Coming Soon

Friday - Squats & Accessory Work

Coming Soon

Saturday - Active Recovery / Conditioning

Coming Soon

Sunday - Rest Day

Eat. Rest. Grow