The LEGAL STUFF. If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning

Size: px

Start display at page:

Download "The LEGAL STUFF. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***"

Angelica Allison
6 years ago
Views:

2 The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the course of The UNBREAKABLE BADass Blueprint 2.0, you are agreeing to accept full responsibility for your actions. By beginning and participating with The UNBREAKABLE BADass Blueprint 2.0 workouts and supplement manual, you recognize that despite all precautions on the part of The Forged Athlete LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against The Forged Athlete LLC or their respective affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of your program. All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Travis Stoetzel and The Forged Athlete LLC. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning*** This manual is being offered for education and information purposes only. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program. The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible for any injury that may occur while participating in this program. Copyright 2014 The Forged Athlete, LLC

3 UNBREAKABLE Battle Prep Essential BADASS Warm Up 5-10 Mins **Use before ALL training sessions*** 1A) 3 Mins Dubz Practice 1B) Lunge To Instep + Hammy x 6 / Leg 1C) Push up + T-Rotation x 6 / Side 1D) Superman Reach and Row x 12 1E) Sumo Pop Up + Reach and Rotation x 6 / Side 1F) Lateral Lunge / Cossack Squat x 6 / Side 1G) RDL + Toy Soldier x 12 / Side 1H) Nice-N-Easy Burpee x 12 CLICK HERE FOR To ACCESS THE UBB 2.0 Coaching Demo Page ***If Extremely Sore and Tight Spend an extra Mins Mobilizing Hips, Low Back, and Other Problem Areas via Foam Rolling CLICK HERE FOR FOAM ROLLING DEMO

4 Additional Warm Up / Prep Routines The Snatch Warm Up ***Perform Before All Snatching Sessions ***Do 5 Reps Of Each Movement W/ An Empty Barbell Snatch High Pull Muscle Snatch Power Snatch Snatch Balance OH Squat Rock Bottom Bounces x 10 reps Hang Squat Snatch Full Snatch The Clean Warm Up ***Perform Before All Clean Sessions ***Do 5 Reps Of Each Movement W/ An Empty Barbell Clean High Pull Power Clean Front Squat Rock Bottom Bounces x 10 reps Hang Squat Clean Full Clean CLICK HERE FOR To ACCESS THE UBB 2.0 Coaching Demo Page Question with some of the movements? Check out my YouTube Page HERE OR theforgedathlete@gmail.com

5 The CONQUER PHASE: Busting Through The Walls Recommended Weekly Training Schedule Set Up: Monday Day 1 Tuesday Day 2 Wed REST Thursday Day 3 Friday REST (recommended) or Day 4 Saturday Day 4 (recommended) or REST Sunday - REST

6 Week 1 - Day 1 Back Squat / Snatch 1A) Max Effort Box Jump x 10 Total Jump ***SCORE Best jump ***BE Smart don t jack your shin up ;) UBB Conquer Phase 2A) 12 Mins - Find Your 1 Rep Max Snatch ***Do 3 sets of 2 light then go down to single reps and do singles until you find a weight that is extremely difficult / heavy ***No more than 3 misses, after 3 misses you re done 3A) 12 Mins - Find Your 2 Rep Max Back Squat ***Do 2 sets of 5 light then go down to 2 reps and do 2 until you find a weight that is extremely difficult / 2 reps 4A) Exposure Chaos Finisher - Chaos A1 Day 2 Press / Pull Strength 1A) 12 Mins - Find Your 1 Rep Max Barbell Clean ***Do 3 sets of 2 light then go down to single reps and do singles until you find a weight that is extremely difficult / heavy ***No more than 3 misses, after 3 misses you re done 2A) 12 Mins Find Your BEST 2 Rep Double Strict Military Press ***Do 2 sets of 5 light then go down to 2 reps and do 2 until you find a weight that is extremely difficult / 2 rep double 3A) Exposure Chaos Finisher - Chaos B2

7 Day 3 Front Squat 1A) 12 Mins - Find Your 2 Rep Max Barbell Front Squat ***Do 2 sets of 5 light then go down to 2 reps and do 2 until you find a weight that is extremely difficult / 2 reps 2A) Strict Pull Ups Test + 3 x Submax Strict Pull Ups 2B) Strict HSPU Test + 3 x Submax Strict HSPU or Pike Presses ***For the first set perform an ALL-OUT max effort test on strict Pull Ups then HSPU ***Rest at least 3 mins between your first sets ***Regress to Banded Pull Ups or Pike Presses if need be ***SCORE = total reps done in 1 st sets on both movements 3A) Exposure Chaos Finisher - Chaos A3 Day 4 Snatch / Speed Press 1A) 20 Mins Find your 1 Rep Max Barbell Deadlift ***Build Up SLOW with double and single reps ***BE SMART know when it s your limit 2A) 12 Mins - Find Your 1RM Push Jerk from Rack ***Do 3 sets of 2 light then go down to single reps and do singles until you find a weight that is extremely difficult / heavy rep ***No more than 2 misses 3A) Exposure Chaos Finisher - Chaos B4

8 Day 1 Back Squat / Snatch UBB 2.0 Conquer Phase - Week 2 1A) Barbell Snatch + Hang Snatch x 2 Reps E.M.O.T.M. x 6 Heaviest possible ***1 Full Snatch + 1 Hang Snatch = 1 rep ***Go for NO misses if possible 2A) Barbell Back Squat 3 75% E.M.O.T.M. x 4 Mins ***REST 1 Min Then: 2 80% E.M.O.T.M. x 4 Mins 3A) Exposure Chaos Finisher - Chaos B1 Day 2 Press / Pull Strength 1A) Barbell Power Clean x 2 80% E.M.O.T.M. x 4 Mins ***REST 1 Min Then: 2 85% E.M.O.T.M. x 4 Mins 2A) Strict Military Press 4 x 10 ***Do not load too heavy that you miss reps 2B) Weighted Pull Ups 3 x x submax w/ bodyweight only 3A) Exposure Chaos Finisher - Chaos A2 Day 3 Front Squat 1A) Snatch Push Press x 1 + Snatch Balance x 1 + OH Squat x 3 x 4 Sets 2A) Front Squat 1 x 70%, 1 x 75%, 2 x 80% of 2RM 2B) Strict HSPU 4 x submax ***Rest 2 Mins after HSPU 3A) Exposure Chaos Finisher - Chaos B3

9 Day 4 Snatch / Speed Press 1A) Barbell Clean x 1 + Hang Clean x 2 Reps E.M.O.T.M. x 6 Heaviest possible ***1 Full Clean + 1 Hang Clean = 1 rep 2A) Push Jerk from Rack 4 x 75-80% 2B) Barbell Good Morning 4 x 10 3A) Exposure Chaos Finisher - Chaos A4

10 Day 1 Back Squat / Snatch UBB 2.0 Conquer Phase - Week 3 1A) Barbell Snatch + Hang Snatch x 2 Reps E.M.O.T.M. x 6 Heaviest possible ***1 Full Snatch + 1 Hang Snatch = 1 rep ***Go for NO misses if possible 2A) Barbell Back Squat 3 80% E.M.O.T.M. x 4 Mins ***REST 1 Min Then: 2 85% E.M.O.T.M. x 4 Mins 3A) Exposure Chaos Finisher - Chaos 1A Day 2 Press / Pull Strength 1A) Barbell Power Clean x 2 85% E.M.O.T.M. x 4 Mins ***REST 1 Min Then: 2 90% E.M.O.T.M. x 4 Mins 2A) Strict Military Press 1 x 10, 2 x 8, 1 x 6 ***Do not load too heavy that you miss reps 2B) Weighted Pull Ups 3 x x submax w/ bodyweight only 3A) Exposure Chaos Finisher - Chaos B2 Day 3 Front Squat 1A) Snatch Push Press x 1 + Snatch Balance x 1 + OH Squat x 3 x 4 Sets ***Heavier than last week 2A) Front Squat 1 x 75%, 1 x 80%, 2 x 85% of 2RM 2B) Strict EROM HSPU 4 x submax ***Rest 2 Mins after HSPU 3A) Exposure Chaos Finisher - Chaos A3

11 Day 4 Clean / Speed Press 1A) Barbell Clean x 1 + Hang Power Clean x 2 Reps E.M.O.T.M. x 6 Heaviest possible ***1 Full Clean + 2 Hang Cleans = 1 rep ***Go for NO misses if possible 2A) Push Jerk from Rack 4 x 80-85% 2B) Barbell Good Morning 4 x 8 ***Heavier than last week 3A) Exposure Chaos Finisher - Chaos B4

12 Day 1 Back Squat / Snatch UBB 2.0 Conquer Phase - Week 4 1A) Barbell Snatch + Hang Snatch x 2 Reps E.M.O.T.M. x 6 Heaviest possible ***1 Full Snatch + 1 Hang Snatch = 1 rep ***Go for NO misses if possible 2A) Barbell Back Squat 3 85% E.M.O.T.M. x 3 Mins ***REST 1 Min Then: 2 90% E.M.O.T.M. x 3 Mins ***REST 1 Min Then: 1 95% E.M.O.T.M. x 5 Mins 3A) Exposure Chaos Finisher - Chaos B1 Day 2 Press / Pull Strength 1A) Barbell Power Clean x 2 90% E.M.O.T.M. x 4 Mins ***REST 1 Min Then: 2 95% E.M.O.T.M. x 4 Mins 2A) Strict Military Press 1 x 10, 1 x 8, 1 x 6, 1 x 4 ***Do not load too heavy that you miss reps 2B) Weighted Pull Ups 3 x x submax w/ bodyweight only 3A) Exposure Chaos Finisher - Chaos A2 Day 3 Front Squat 1A) Snatch Push Press x 1 + Snatch Balance x 1 + OH Squat x 3 x 4 Sets ***Heavier than last week 2A) Front Squat 1 x 85%, 1 x 90%, 2 x 95% of 2RM 2B) Strict EROM HSPU 4 x submax ***Rest 2 Mins after HSPU 3A) Exposure Chaos Finisher - Chaos B3

13 Day 4 Clean / Speed Press 1A) Barbell Clean x 1 + Hang Clean x 2 Reps E.M.O.T.M. x 6 Heaviest possible ***1 Full Clean + 2 Hang Cleans = 1 rep ***Go for NO misses if possible 2A) Push Jerk from Rack 4 x 85-90% of 2RM 2B) Barbell Good Morning 2 x 8, 2 x 6 ***Heavier than last week 3A) Exposure Chaos Finisher - Chaos A4 PROCEED INTO DELOAD / RECOVERY WEEK **SEE Full Overview + Example Set Up Within The MAIN Training Manual**

The LEGAL STUFF. If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning

The LEGAL STUFF. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning*** The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance