"UNCAGED" Phase 1 Week 1

MONDAY UPPER HEAVY
1)Standing calf raise 10x10 30s rest
2)1 arm snatch 40x4x6
3a)Push press 100x3x5
3b)Wide grip pullups(slow w/hold at top) 3x6/ chinup 2x6
4a)Close grip bench 105x3x5
4b)Front lever hold 4x10seconds
Prowler sprints-

10 minutes,180lbs using high and low handles

WEDNESDAY LOWER
1a)Vertical jump 3x5

1b)GHR 3x8
2)Squat 155x3x5
3)BB hip thrust 3x8(155/165/175)
4a)1 leg squat 12.5x3x8
5)Band Clams 2x20
Farmer’s walks (4x45seconds w/50lbs) + Lsits(4x10-12 seconds)

 

  FRIDAY UPPER
1a)Feet elevated TRX row 5x6
1b)Handstand pushup 5x5
2a)Feel elevated suspended pushup x10/10/10/8/8
2b)Front lever hold 4x10 seconds
3a)Bicep curl 20x3x12/12/10
3b)Ball pike 3x12 (forgot my ab wheel, so did these instead)
4)Lateral raise 3x12

5)Band pullaparts 2x20

SATURDAY LOWER

1)Seated calf raise 10x10
2)Deadlift 135x5x8
3)Leg press 3x15
4)1 leg hip thrust 3x10-12
5)Seated band abductions 2x30
Finisher:

8-7-6-5-4-3-2-1

Kettlebell swings + Lunge jumps

Random Workouts

This week I'm not following any set plan, just doing whatever I feel like. Next week I'll be starting the Uncaged program I did at the beginning of last year. I took awhile to really just focus on hypertrophy, but I hope to get back to increasing my strength and setting some PRs!

MONDAY UPPER:
1)Seated calf raise 10x10
2)Muscle ups-every minute, on the minute for 5 minutes
3a)Feet elevated pushups: 3x8
3b)Neutral grip pullups: 3x8
4a)Dips: 6(on rings)/10/10(bar)
4b)Ring inverted rows: 3x12
5a)EZ bar curls: 3x12-15
5b)Ball pikes: 3x12
Finisher-
Prowler pushes(180lbs x 8 seconds, 6x)
 + Farmer's walks(53lbs x 40 seconds, 4x)
Handstand practice

WEDNESDAY LOWER:
1)GHR: 3x5
2)Front squat: 95x8/105x6/115x6/6/95x12
3)Walking lunges: 20x10/25x10/30x10/10
4a)Back extensions
4b)Lsit: 3x15
5)Glute kickback machine: 3x12
6)Standing calf raise: 10x10
7)Seated abductions: 2x30
Double unders

FRIDAY UPPER:
1)Hang snatch: 3x5/ Clean & press: 2x6
2)Handstand pushups: x8(to mat)/5/5(without mat)
3a)1 arm dumbbell overhead press: 30x8/30x8/27.5x8
3b)Cable row: 3x12
5)Lateral raises: 4x10 "run the rack", dropping weight each set w/ about a 15-20 second rest between sets(15,12.5,10,7.5lbs)
5a)TRX reverse flyes: 2x12 (love these for the rear delts!)
5b)TRX ab pikes: 3x12 (HATE these)
Front lever holds 3x12 seconds
Handstand practice

SATURDAY LOWER:
1)Sumo deadlifts: 155x3x6 /then a few light sets of Jefferson deadlifts
3)BB hip thrust: 145x3x12
4)Leg press: 1x50 (giant set with 20-30 second rest)
5)Band walks + squat jumps (4x12)
6)Kettlebell swings: 3x15

Jan 6-11

MONDAY UPPER
1)Seated calf raise: 10x10
2)Military press: 65x5/75x5/80x5/80x5/65x8 + 2 push press
3)Weighted neutral grip pullups: 15x3x6/1x8 bodyweight
4a)DB incline chest press: 40x9/8/8
4b)Chest supported row: 30x3x12
5a)Lateral raises: 2x12
5b)Cable face pull: 2x20/15
Finisher:
Prowler pushes 180lbs x8 seconds, 10 minute amrap(=9x)
Front lever holds 3x12 seconds

WEDNESDAY LOWER
1)GHR(w/assist)3x6
2)Squats: 155x5/165x5/165x5/ Front squat: 115x6/105x10
3)Bulgarian split squat: 20x10/25x10/25x10/1 dumbbell-15x15
4a)Back Extensions: 3x15
4b)Lsit hold: 4x12 seconds 
5)Standing calf raise: 10x10
6)Single leg upper elevated hip thrust: 3x10
7)Seated abductions: 2x30
5 minutes of jump rope high knee intervals

FRIDAY UPPER
1)BB hang power snatch: 65x5/75x5/80x4/80x3
2)Bench press: 115x3/120x3/115x4/105x6
3a)1 arm DB row: 45x8/55x6/65x6/70x6
3b)DB overhead press: 30x8/30x8/30x6+22x5(drop set)/22.5x10
4a)Cable bicep curl: 2x20
4b)Cable tricep extension: 2x15
5)TRX reverse flyes: 3x12
Handstand practice-got about 25 seconds! :)

SATURDAY LOWER
1)Box jumps: 3x5
2)Deadlifts: 195x3/205x3x2/185x5
3)BB hip thrust: 135x10/155x10/165x10/165x10
4)Single leg squat to bench: 3x10/
5)Leg press: 180x1x25
6)Band walks
Finisher:
15 KB swings, 8 hanging leg raises, 3x

Dec 30-Jan 4

MONDAY UPPER
1)Strict overhead press: 65x5/75x5/75x5/80x5/65x8+4 push press
2)1 arm DB row: 45x10/55x8/65x8/65x8
3a)DB chest press: 40x10/45x8/45x8/pushups on dumbbells x12 w/pause
3b)Wide pullups: 8/7/7/6
4)DB lateral raise: giant set x40 reps
Finisher: Prowler sprints: 5x15 seconds
Reverse crunches 3x12-15

WEDNESDAY LOWER
1)Ball leg curls: 12-10-8
2)Back squat: 150x6/160x6/160x6
3)Front squat: 110x10/110x8
4)Walking dumbbell lunges: 25x4x10
5)BB hip thrust: 140x10/160x8/160x8/120x15
6)Calf raises: 5x12/ 1 leg: 3x12
Finisher:
Lsit x12 seconds, reverse lunge jumps x8, lateral band walks, 3 x

FRIDAY UPPER
1)BB hang power snatch: 75x4x5
2)Bench press: 105x5/115x5/115x5/105x8
3a)HSPU: 3x5 / DB overhead press: 30x8/25x10
3b)Chinups: x8/7/6/6
4)Cable pushdown: 2x15
4b)Bicep curl: 2x20
5)Band pull-aparts: x50
Handstand practice

SATURDAY LOWER
1)Standing calf raise: 10x10
2)Deadlift: 175x3/195x3/205x2/205x2/185x6/185x6
3)Leg press: 180x3x15
4)Single leg foot elevated glute bridge: 3x12
5)Band clams: 2x20
Finisher: 12 swings, 12 goblet squats, 4 rounds
Ball pikes: 4x12