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

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Osborn Carpenter
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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 CONSTRUCT PHASE: Laying the foundation. Recommended Weekly Training Schedule Set Up Options: Monday Day 1 Tuesday Day 2 Wed REST Thursday Day 3 Friday Day 4 OR REST Saturday REST or Day 4 Sunday - REST

6 Week 1 - Day 1 Back Squat / Snatch 1A) Max Effort Broad Jumps x 10 Total Jumps ***SCORE Best jump distance 2A) 12 Mins - Find Your 1 Rep Max Power 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 3 Rep Max Back Squat ***Do 2 sets of 5 light then go down to 3 reps and do 3 reps until you find a weight that is extremely difficult / 3 reps 4A) Exposure Chaos Finisher (Power Metcon #1) Day 2 Press / Pull Strength 1A) 12 Mins - Find Your 1 Rep Max Strict Barbell Military Press ***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) Strict Pull Ups Test + 3 x Submax Strict Pull Ups ***Regress to Banded Pull Ups ***For the first set perform an ALL-OUT max effort test on strict Pull Ups then go to submax reps on the following sets ***SCORE = reps completed on max effort set 3A) Exposure Chaos Finisher (Strength / Power AMRAP #1)

7 Day 3 Front Squat 1A) Strict HSPU Test + 3 x Submax Strict HSPU or Pike Presses ***For the first set perform an ALL-OUT max effort test on strict HSPU then go to submax reps on the following sets ***Rest at least 3 mins between your first sets ***Regress to Pike Presses if need be ***SCORE = total reps done in 1 st set 1B) Max Effort Step Box Jump x 8 Total Jumps (per side) ***Do 2 reps after every set of HSPU ***SCORE Best jump ***BE SMART on these don t go so high that you miss and break open your leg ;) 2A) 12 Mins - Find Your 3 Rep Max Front Squat ***Do 2 sets of 5 light then go down to 3 reps and do 3 until you find a weight that is extremely difficult / 3 reps 3A) Exposure Chaos Finisher (Grinder #1) ***SCORE Total Time Taken + Weight Used Day 4 Clean / Speed Press 1A) 12 Mins - Find Your 1 Rep Max Power 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 / 1 rep ***No more than 3 misses, after 3 misses you re done 2A) 12 Mins Find Your 3 Reps Max Barbell Push Press ***Do 2 sets of 5 light then go down to 3 reps and do 3 until you find a weight that is extremely difficult / 3 reps 3A) Exposure Chaos Finisher (Kardio King #1) ***SCORE = Fastest time completed

8 Week 2 Day 1 1A) Barbell Power Snatch 2 Reps E.M.O.T.M. x % ***Go for NO misses if possible 2A) Barbell Back Squat 5 x 75% 2B) Strict Ring Dips 5 x submax 3A) Exposure Chaos Finisher (Power Metcon #2) Day 2 Press / Pull Strength 1A) Power Clean Pulls 4 x 5 HEAVY 2A) Barbell Military Press 4 x 80% 3RM 2B) Strict Pull Ups 4 x submax ***Mix up your variation every set 3A) Exposure Chaos Finisher (Strength / Power #2) Day 3 Snatch / Squat 1A) Snatch Balance x 3 + OH Squats x 3 x 4 Sets ***Do 3 snatch balances 1 st then 3 OH Squats = 1 set 2A) Front Squat 5 x 75% of 3RM 2B) Step Box Jump x 2 after each set of Front Squats ***Higher than last week if possible 3A) Exposure Chaos Finisher (Grinder #2)

9 Day 4 Clean / Press 1A) Power Clean x 3 reps E.M.O.T.M. x % ***Go for NO misses 2A) Push Press 4 x 5 ***HEAVY, but FAST 2B) DB Bent Row 4 x 10 3A) Exposure Chaos Finisher (Kardio King #2) Week 3 Day 1 1A) Barbell Power Snatch 2 Reps E.M.O.T.M. x % ***Go for NO misses 2A) Barbell Back Squat 1 x 75%, 3 x 80%, 1 x 85% 2B) Strict Ring Dips 5 x submax at strict + submax kipping 3A) Exposure Chaos Finisher (Power Metcon #3) Day 2 Press / Pull Strength 1A) Power Clean Pulls 4 x 5 ***HEAVIER than last week 2A) Military Press 1 x 80% 3RM, 3 x 85-90% 2B) Strict Pull Ups 4 x submax ***Mix up your variation every set 3A) Exposure Chaos Finisher (Strength / Power AMRAP #3)

10 Day 3 Snatch / Squat 1A) Snatch Balance x 3 + OH Squats x 3 x 4 Sets ***Do 3 snatch balances 1 st then 3 OH Squats = 1 set ***Heavier than last week 2A) Front Squat 1 x 75% of 3RM, 3 x 80-85% of 3RM 2B) Step Box Jump x 2 after each set of Front Squats ***Higher than last week if possible 3A) Exposure Chaos Finisher (Grinder #3) Day 4 Clean / Press 1A) Power Clean x 3 reps 75-80% 2A) Push Jerk 1 x 5, 3 x 3 ***HEAVY, but FAST 2B) DB Bent Row 2 x 10, 2 x 6 3A) Exposure Chaos Finisher (Kardio King #3)

11 Week 4 Day 1 1A) Barbell Power Snatch 2 Reps E.M.O.T.M. x % + ***REST 1 FULL Min then: 1 Reps E.M.O.T.M. x % + 2A) Barbell Back Squat 1 x 75%, 2 x 85%, 2 x 90-95% 2B) Strict Ring Dips 5 x submax at strict + submax kipping 3A) Exposure Chaos Finisher (Power Metcon #4) Day 2 Press / Pull Strength 1A) Power Clean Pulls 2 x 5, 2 x 3 ***HEAVIEST you can go for all sets and reps 2A) Military Press 1 x 85% 3RM, 3 x 90-95% 3RM 2B) Strict Pull Ups 4 x submax ***Mix up your variation every set 3A) Exposure Chaos Finisher (Strength / Power AMRAP #4) Day 3 Snatch / Squat 1A) Snatch Balance x 2 + OH Squats x 2 x 4 Sets ***Do 3 snatch balances 1 st then 3 OH Squats = 1 set ***HEAVIEST possible for all reps and sets 2A) Front Squat 1 x 80% of 3RM, 3 x 90-95% + of 3RM 2B) Step Box Jump x 2 after each set of Front Squats ***Higher than last week if possible 3A) Exposure Chaos Finisher (Grinder #4)

12 Day 4 Clean / Press 1A) Power Clean x 2 Reps E.M.O.T.M. x 3 80% ***REST 1 FULL Min then: 2 Reps E.M.O.T.M. x % + 2A) Push Jerk 1 x 5, 1 x 3, 2 x 1-2 ***HEAVY, but FAST 2B) DB Bent Row 1 x 10, 1 x 8, 2 x 6 3A) Exposure Chaos Finisher (Kardio King #4) 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