"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