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New Training Program

For the past few weeks, I haven't been following any set program or tracking my workouts in my log. I've been doing some lower volume, full body workouts since my mom has been in the hospital, and I don't have a lot of time to spend in the gym.  I'm excited though to get back on a program and back to trying to progress on my weights!

Today I'm starting a 16 week program by Jason Ferruggia, called "Uncaged". It is pretty similar to the upper/lower split I've been following, with just a little less volume. It will be a nice change to have something to follow instead of coming up with my own workouts!

I love that it has a mix of heavy lifts, gymnastics skills, and also a conditioning day with sled pushes. It is periodized so that the sets and reps change each week, and you eventually work up to your RM(5,4,3, and then 2 rep max).

The first month will look like this:

MONDAY
1) 1 Arm Dumbbell Snatch

2a) Push Press

2b) Parallel Grip Chin Up

3a) Close Grip Bench Press

3b) Front Lever Hold

4) Handstand Hold

WEDNESDAY
1) Standing Vertical Jump

2) Back Squat

3) Deadlift

4) 1 Leg Bench Squat

5) L-Sit Hold

FRIDAY
1a) Parallel Grip Inverted Row

1b) Suspended Pushup

2a) Eccentric Only Handstand Pushup

2b) Front Lever Hold

3a) Hammer Curl

3b) Power Wheel Rollout

SATURDAY
1) 1arm DB High Pull

2a) Heavy Sled Push

2b) Medicine Ball Slam

3) 1 Arm Swing

4) Farmer's Walk

 

Comments

  1. LisasFitLifeJanuary 7, 2013 at 11:56 AM

    Looks intense. I love sled pushes. I can not do handstand hold. lol

    ReplyDelete
    Replies
    1. LindsayJanuary 7, 2013 at 12:05 PM

      Oh, trust me-it took me about a year just to be able to hold myself up for a few seconds! Lots of practice and still practicing! :)

      Delete
  2. UnknownJanuary 7, 2013 at 12:05 PM

    This looks awesome! I love that it has some gymnastic moves in there :)

    ReplyDelete
    Replies
    1. LindsayJanuary 7, 2013 at 12:06 PM

      Yes, me too!It has a combination of everything I love. :) And it is a 16 week program, so I don't have to worry about coming up with my workouts for 4 whole months, woohoo! :)

      Delete
  3. KristianJanuary 8, 2013 at 11:58 AM

    Looks like a great plan. Some of these moves are gonna be killer! I look forward to hearing more about it as you go along.

    ReplyDelete
    Replies
    1. LindsayJanuary 8, 2013 at 12:21 PM

      I did the modified front lever holds, and I did not expect 4 sets of 10 seconds to be so tough!

      Delete
  4. UnknownJanuary 8, 2013 at 3:13 PM

    This looks awesome! I can't wait to continue to hear about your progress. Please keep us posted... Your blog helps get me motivated to get started in my workout each day :)

    ReplyDelete
    Replies
    1. LindsayJanuary 9, 2013 at 6:47 AM

      Thanks! I will definitely keep you all posted on how it goes! I'm excited to be back on a structured plan. :)

      Delete
  5. AnonymousApril 22, 2014 at 2:20 AM

    looks like uncaged isn't available anymore, do you know any way I can get it?

    ReplyDelete
    Replies
    1. LindsayApril 22, 2014 at 4:17 AM

      Yes, I did see that. I think he now has a new workout program called Renegade Strong.

      Delete

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