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 pulled from my files, one of my oldest routines and after all the years is still one of the best “hang and bang” sessions.
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.
Tumbling (over ten metres)
- Forward somersault (stay in tuck)
- Bear Crawl
- Spider Lunge
Repeat each movement four times.
Hurdle mobility drills movements #9 & #10
* please note, this is not a “Hang Power Clean” but a “Hang Clean”, whereby you drop into a full Front Squat
** set no higher than parallel, with extreme care that weight is lowered and not dropped to safety racks. At the start of each repetition the athlete, ensure the bar has stopped, closes eyes and await an audio command from coach to drive the load upward. I prefer banded where the bar speed is constant in the final ¼ of the moment but this should only be used by advanced lifters.
Olympic Good Mornings, 3 sets x 3 reps @90%
Bulgarian Squats, 3 sets x 3 reps @90%
Russian Split Jumps, 3 sets x 2 reps (each leg, use weight vest for heavy loading)
Bent over Rows (underhand grip), 3 sets x 5 reps @80-85%
- performed as a “super-set”
1a) Pull-ups (banded at bottom to increase tension), 3 sets x 6 reps
1b) Zottman Curls 3 sets x 12 reps
Walking Lunges (barbell, outside on undulating surface and preferably in the snow) 3 sets x 2 minutes. Alternatively and one of my favourites perform as “buddy carry”
DMC™ (DO NOT omit and perform properly as this is a very important part of the routine.
Prepared by John Davies
Photo: Joey Smith
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.
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.