Phase 2 Week 1

Phase 2 -4 Rep Month

Monday Upper Body

1)Standing calf raise- 10x10

2)Barbell hang power snatch- 75lbsx5x4

3a)Push press- 105lbsx4x4

3b)Weighted Wide Grip Pullup -10lbsx7x4

4a)Bench press 110lbsx3x4

4b)Front lever 4x10 seconds

Farmer's walks 50lbs x 3x50 seconds +
Handstand practice

 Wednesday Lower Body

1a)Broad jump 3x5

1b)GHR 3x10

2)Squat 160lbsx3x4

3)Deadlift 145lbsx6x5

4a)Reverse Lunge from low step 4x8 w/25/27.5/30/30lbs

4b)L-sit 4x10 s

5)Single leg hip thrust(upper and lower elevated): 3x12

6)Back ext 3x15+ lateral band walks 4x12 each way

Few sets of double unders

 Friday Upper Body

Muscle ups x4

1a)1 arm db row 55x8/65x6/60x7/60x8

1b)HSPU 3X6/ DB OH press: 30x8/8

2a)Feet elevated pushups on dumbbells: 4x10

2b)Front lever 3x10 seconds

3a)EZ bar curl 3x12/12/10

3b)Cable face pulls 3x15

4)Ab rollouts 3x6 on toes/ knees 1x12

Saturday Lower + Conditioning

1)Leg press 180x12/230x15/12/12

2)BB Hip thrust 155x10/175x10/195x8/205x8

3)KB swing 53x15/15/15/12

3b)Band clam 3x20

4)Heavy prowler push:
high handles 230-270lbs x 5 x8-10 seconds, then 2x low handles w/180lbs

5)Seated calf raise 10x10

5 RM Week

Monday Upper
1)1 arm snatch 40x5x6
2a)Push press 115x5-PR
2b)Wide grip bar pullups 6x5
3a)Close grip bench press 120x5-PR
3b)Front lever 4x12 seconds
Prowler sprints high handles, 8-10 seconds x10
(Forgot my calf raises today!)

Wednesday Lower
1)Vertical jump 3x5
2)Back squat 175x5/180x5 -not a PR, but my heaviest w/out a spotter!
3)Hip thrust 155x8/175x8/195x8/215x8/155x12
4)Single leg squat to bench 12.5s(each hand) x3x8
5)GHR 3x10
6)Standing calf raise: 10x10 + L-sit 4x10 seconds
7)Band seated abductions 2x30

Friday Upper
1a)Handstand pushups 5x6
1b)TRX inverted row(feet elevated) 5x8
2a)Suspended ring pushups(feet elevated) 5x10
2b)Front lever 4x10 seconds
3a)DB hammer curl 3x10
3b)Bentover DB lateral raise 3x12
4)Ab wheel rollouts 2x8 from toes/ 2x12 on knees

Saturday Lower(at home)
1)Bulgarian split squat: 35x4x10
2)Single leg foot elevated glute bridge: 3x12
3a)Kettlebell swings: 3x20
3b)Band clams: 3x15
4a)Lunge jumps: 3x10
4b)Band lateral walks: 3x10 each way
5a)Towel sliding leg curls: 3x10
5b)RKC plank: 3x25 seconds

 

Phase 1 Week 3

Monday Upper
1)Standing calf raise 10x10
2)1 arm snatch 40x5x6
2a)Push press 105x2x5
2b)Wide grip bar pullups 5x6
3a)Close grip bench press 110x2x5
3b)Front lever 4x12 seconds
Prowler sprints-
alternating low and high handles w/~45 seconds rest between
7x @210lbs

Wednesday Lower
1a)Glute ham raise 3x8
1b)Vertical jump 3x5
2)Back squat 165x2x5
3)Hip thrust 175x5/195x5/215x5/155x12
4)Single leg squat to bench 10s(each hand) x3x8
5)Band seated Abductions 2x30
1 arm KB Farmer's walks x30-40 seconds, 3x
+ Lsit hold x12-ish seconds, 3x

Friday Upper
1a)Handstand pushups 5x6
1b)Ring inverted row(feet elevated) 5x8
2a)Suspended pushups(feet elevated) 5x10
2b)Front lever 4x12 seconds
3a)DB hammer curl 3x10
3b)DB lateral raise 3x12-15
4)Ab wheel rollouts 1x8 from toes/ 2x12 on knees
5)Pull-aparts 3x20

Saturday Lower
1)Deadlift 155x3x8
2)Walking lunge 25x3x15
3)KB swings 53x4x12
4)Seated calf raise 10x10
5)Single leg hip thrust: 3x10-12
Finisher-
Double unders x30 (6x)
+lateral&forward band walks(2x each)

Phase 1 Week 2

Monday Upper
1)Standing calf raise 10x10
2)1 arm snatch 40x5x6
2a)Push press 100x5x5
2b)Ring pullups 5x6
3a)Close grip bench press 105x5x5
3b)Front lever 4x10
Prowler reverse sled drags-down and back, 6x @110lbs

Wednesday Lower
1a)Glute ham raise 3x8
1b)Vertical jump 3x5
2)Back squat 155x5x5
3)Hip thrust 135x12/155x10/175x8/10
4)Single leg squat to bench 15x3x8
5)Band clams 2x20
6)Glute kickback machine 2x12
DB Farmer's walks 55lbsx30-ish seconds
+ Lsit hold x12-ish seconds, 3x

Friday Upper
1a)Handstand pushups 5x6
1b)Ring inverted row(feet elevated) 5x8
2a)Suspended pushups(feet elevated) 2x10/3x8
2b)Front lever 4x10-12 seconds
3a)DB hammer curl 3x10(dropped weight each set)
3b)DB lateral raise 3x12
4)Ab wheel rollouts 2x8 from toes/ 1x12 on knees
Handstand practice

Saturday Lower
1)Seated calf raise-skipped these because I was too sore from doing 100 bodyweight calf raises on Thursday!!
2)Deadlift 145x4x8
3)Leg press: 3x15 180/230/230
4)1 leg hip thrust: 3x10
5a)KB swings : 53x4x12
5b)Lateral Band walks: 4x12 each way
70 walking lunges-as many as I could get without stopping

"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