In appreciation of the continued growth of the Jack3d page, we have a special gift for our supporters with the:

The Jack3d Sessions

Each week we will publish a free workout for you to follow along with or train your clients to get Jack3d!

This week’s session is a classic total body power session that will have a particular impact upon the legs and back. This is a nasty, hard and heavy session.

As a reminder, please perform this regime in its entirety with absolute no omissions to utilize its full effect. Given the high volume intensity I strongly encourage you to add Yok3d to your pre-workout supplement regime as well as Modern throughout this nasty training session.

It is imperative to utilize a proper opening period of general movement that properly “activates” the core begin the session.

RED²

Tumbling (over ten metres)

• Forward somersault (stay in tuck)
• Bear Crawl
• Spider Lunge

Repeat each movement four times.

Hurdle mobility drills movements #4 & #5

Close Grip Power Snatch 65%, 4 sets x 6 reps
Squats (Deadstop) * 65%, 4 sets x 6 reps
Deadlifts (Snatch grip) 65%, 4 sets x 6 reps

* modest band tension from ¼ Squat position to top such that speed is static

Bulgarian Squats 90%, 3 sets x 3 reps
Jump Shrugs 90%, 3 sets x 3 reps
Dumbbell Bent over Rows 85%, 3-5 sets x 5 reps
Towel Chins (weighted), 3-5 sets x 5 reps

“STS” model from the Renegade FIX™

Walking Lunges (barbell, outside on undulating surface and preferably in the snow) 5 sets x 2 minutes.

DMC™ (DO NOT omit and perform properly as this is a very important part of the routine.

static range of motion work

Prepared by John Davies
Photo: Chad Shaw

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle.

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.