UBB 2 Compete Phase MAIN

8/10/2019 UBB 2 Compete Phase MAIN

1/15


2/15

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 programas 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 andwaive, 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


3/15

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 10-15Mins Mobilizing Hips, Low Back, and Other Problem

Areas via Foam Rolling

CLICK HERE FOR FOAM ROLLING DEMO
http://www.trainaggressive.com/ubb2demoz123http://www.trainaggressive.com/ubb2demoz123http://www.trainaggressive.com/ubb2demoz123http://www.youtube.com/watch?v=6GeOH8tnVuA&feature=plcphttp://www.youtube.com/watch?v=6GeOH8tnVuA&feature=plcphttp://www.trainaggressive.com/ubb2demoz123http://www.trainaggressive.com/ubb2demoz123


4/15

Addi tional Warm Up / Prep Rout ines

The Snatch Warm Up

***Perform Before All Snatching Sessions***Do 5 Reps Of Each Movement W/ An Empty Barbell

Snatch High PullMuscle SnatchPower Snatch

Snatch BalanceOH Squat

Rock Bottom Bounces x 10 repsHang 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 PullPower CleanFront Squat

Rock Bottom Bounces x 10 repsHang Squat Clean

Full Clean

CLICK HERE FOR To ACCESS THE UBB 2.0 Coaching DemoPage

Question with some of the movements?

Check out myYouTube Page HERE

OR email me @[email protected]
http://www.trainaggressive.com/ubb2demoz123http://www.trainaggressive.com/ubb2demoz123http://www.trainaggressive.com/ubb2demoz123http://www.youtube.com/getitdonefitnesshttp://www.youtube.com/getitdonefitnesshttp://www.youtube.com/getitdonefitnessmailto:[email protected]:[email protected]:[email protected]:[email protected]://www.youtube.com/getitdonefitnesshttp://www.trainaggressive.com/ubb2demoz123http://www.trainaggressive.com/ubb2demoz123


5/15

The COMPETE PHASE: Time to PROVE It.

Recommended Weekly Training Schedule Set Up Options:

Monday Day 1

Tuesday Day 2

Wed REST

Thursday Day 3

Friday REST

Saturday COMPETE Day!

Sunday REST

**Quick Notes on Exposure Sessions For COMPETE Phase*

Within the Compete Phase, youll have the CHOICE to pick any

one of the different 12 Chaos Exposure Sessions. None of these

will be repeated during the whole phase. Once you select one

and complete it, it is then done and can not be chosen again.


6/15

Week 1 Baseline Week

Day 1 Back Squat / Snatch

1A) Max Effort Triple Broad Jump x 6 Total Efforts

***SCORE Best Distance

2A) 12 Mins - Find Your 1 Rep Max Snatch

***Do 2 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

3A) 12 Mins - Find Your 1 Rep Max Barbell Back Squat

***Do 2 sets of 5 light then go down to 2 reps and do sets @ 2 until you find a weight

that is extremely difficult / heavy max effort rep

***Do A Loaded Walk-Out Walk out of the rack with 110-120% of what you think

your max weight is and stand there with it on your back for a good 5 second countthen walk it back in the rack rest 30-45 secs then try for your max effort rep

4A) Exposure Chaos Finisher - Choice

Day 2 Press / Pull Strength

1A) 15 Mins - Find Your 1 Rep Max Barbell Clean and Jerk

***No more than 3 misses

2A) Strict HSPU Test + 3 Submax Sets***Do 1 set of MAX Strict HSPUs then 3 sets at submax reps

2B) Strict Chest To Bar Pull Ups Test (Kipping Allowed) + 3 Submax Sets

***Do 1 set of MAX strict CTB Pull Ups then 3 sets at submax

***SCORE = Total reps completed in max set efforts

***Rest 3 mins between first max effort tests

3A) Exposure Chaos Finisher Choice


7/15

Day 3 Front Squat

1A) 12 Mins - Find Your Max 1 Rep Barbell Front Squat

***Do 2 sets of 5 light then go down to 2 reps and do sets @ 2 until you find a weight

that is extremely difficult / heavy 1 rep effort

2A) 20 Mins Find A Heavy 3 Rep Max Deadlift

***Build Up SLOW

***Be SMART

***Dead stop on each rep NO bouncing reps


Day 4 COMPETE DAY

0:00 10:00 Build to a HEAVY Power Snatch + Overhead Squat Complex***1 power snatch + 1 overhead squat = 1 rep pause for a second between Snatch

and OH Squat

***Stop when you feel youve built up to your heaviest possible

***BE SMART know your limits when form breaks down, youre done

10:00-25:00 Complete 3 Rounds For Time Of:

a) 100 Double Unders

b) 15 x KB American Swings

c) 10 x Barbell Squat Clean Thruster @ 135

d) 5 x Chest To Bar Pull Ups

***SCORE = Time Completed

***Rest remainder of 15 mins if you finish before 25:00

***Note if you dont finish all 3 rounds in 15 min time cap

***Drop the load on the Barbell Squat Clean Thrusters if need be

25:00-30:00 REST

30:00-45:00 - Complete 6 Rounds For Time Of:

a) Power Snatch + Overhead Squat Complex x 5 @ 70-75% of heaviest weightused above

***1 power snatch + 1 overhead squat = 1 rep

b) Burpee over the Bar x 10

***If you fail to complete 6 rounds in 15 mins, list where you end up.

45:00 DONE!


8/15

UBB 2.0 Compete - Week 2


1A) 10 Mins Build To Heavy 2 Rep Hang Snatch***Limit to 3 misses total if any and no more

2A) Hang Snatch x 2 reps E.M.O.T.M. x 5 Mins @ 90% of Heavy 2 Rep from 1A)

3A) Barbell Back Squat 1 x 5 @ 75%, 3 x 5 @ 80%



1A) 10 Mins To Build To Heavy 2 Rep Hang Clean + 1 Jerk

***Limit to 3 misses total if any and no more

***Hit 2 hang cleans then 1 jerk after 2ndrep

2A) Hang Clean x 2 reps + 1 Jerk E.M.O.T.M. x 5 Mins @ 90% of Heavy 2 Rep from

above

***Hit 2 hang cleans then 1 jerk after 2ndrep

3A) Strength Intervals x 4 Rounds: - Every 3 Mins Complete:

a) Strict Military Press x 5 Reps - HEAVY

***Do not load too heavy that you get less than 5 reps

b) Strict Weighted Pull Ups x 5


Day 3 Front Squat

1A) Snatch Pull 5 x 5 HEAVY

1B) Snatch Balance 5 x 3 Heavy, but FAST

2A) Front Squat 4 x 5 @ 80%

2B) HS Walk Practice x 2 Mins

***No Rest after 2 min go right back to Front Squats



9/15

Day 4 COMPETE Day

0:00 10:00 Build to a HEAVY Barbell Power Clean + Front Squat Complex

***1 power clean + 1 front squat = 1 rep

***Stop when you feel youve built up to your heaviest weight possible***BE SMART know your limits when form breaks down, youre done

***SCORE = Heaviest weight used

10:00-22:00 Complete 4 Sets for TOTAL Reps Of:

a) Strict Pull Ups

b) HSPU or Pike Presses***Rest when need be 12 min time limit to complete 4 sets of each

***SCORE = total reps completed on each movement

22:00-24:00 REST!

24:00-34:00 - Complete 5 Rounds For Time Of:

c) Power Clean + Front Squat Complex x 5 @ 75% of heaviest weight used

above

d) 10 Burpee Over The Barbell

***Rest the remaining amount of time if completed under 10 mins

***If you fail to complete 5 rounds in 10 mins, list where you end up.

***SCORE = Weight used + time completed or total reps completed (if you fail to

complete all 5 rounds)

34:00-36:00 REST!

36:00-46:00 10 Min AMRAP Of:

a) Double DB Push Press x 5b) Front Rack DB Lunge x 5 step / legc) Bent DB Row x 5

d) Push Ups off of DBs x 5

***SCORE = Total rounds + reps completed + weight used

46:00 DONE!


10/15



1A) 10 Mins Build To Heavy Barbell Hang Snatch + Full Snatch***Limit to 3 misses total if any and no more

2A) Hang Snatch x 2 reps E.M.O.T.M. x 5 Mins @ 90% of Heavy Rep from above

3A) Barbell Back Squat 1 x 5 @ 80%, 3 x 5 @ 85%



1A) 10 Mins To Build To Heavy 2 Rep Hang Clean + 1 Jerk***Limit to 3 misses total if any and no more

***Hit 2 Hang Cleans then 1 Jerk after 2ndrep

2A) Hang Clean x 2 reps + 1 Jerk E.M.O.T.M. x 5 Mins @ 90% of Heavy 2 Rep from

above

***Hit 2 Hang Cleans then 1 Jerk after 2ndrep


a) Strict Military Press x 3 Reps - HEAVY

***Do not load too heavy that you get less than 3 repsb) Ring or Bar Muscle Ups x max unbroken reps

***If unable to do more than 5 unbroken reps, do at least 5 singles

***Avoid total failure


Day 3 Front Squat

1A) Snatch Pull 5 x 5

1B) Snatch Balance 5 x 3***Heavier than last week

2A) Front Squat 1 x 5 @ 80%, 3 x 5 @ 85%

2B) HS Walk Practice x 2 Mins

***No Rest after 2 min go right back to Front Squats

3A) Exposure Chaos Finisher Choice


11/15

Day 4 COMPETE Day

0:00 20:00 The Fantastic 4 Complex

***Get To The HEAVIEST Weight You Can Handle:

a) Clean Deadlift x 1b) Hang Power Clean x 1

c) Front Squat x 1d) Full Squat Clean x 1

***Must be UNBROKEN cant see the weight down in between movements

***BE SMART know your limits when form breaks down, stop there built up

SLOW

20:00-35:00 Bodyweight Gauntlet TOTAL:

3 Min AMRAP Of Each:

a) Strict Pull Ups

b) Bodyweight Squatsc) Push Ups

d) Burpees

***Rest 1 Min between each movement

***Count reps for each separate movement

35:00-38:00 - REST

38:00-48:00 10 Min AMRAP Of:

The Fantastic 4 Complex @ 70% of HEAVIEST weight successfully completed at

beginning:

a) Clean Deadlift x 1

b) Hang Power Clean x 1

c) Front Squat x 1

d) Full Squat Clean x 1

***Must be UNBROKEN cant see the weight down in between movements

***SCORE = Total FULL rounds completed


12/15



1A) 10 Mins Build To Heavy Barbell Snatch + Hang Snatch***Limit to 3 misses total if any and no more

2A) Barbell Snatch x 1 + Hang Snatch x 1 x E.M.O.T.M. x 5 Mins @ 95% of Heavy Rep

from above

3A) Barbell Back Squat 1 x 5 @ 80%, 1 x 5 @ 85%, 1 x 3 @ 90%, 1 x 3 @ 95%



1A) 10 Mins To Build To Heavy Barbell Clean + Hang Clean + 1 Jerk

***Limit to 3 misses total if any and no more

***Hit 1 full clean + 1 hang clean then 1 jerk

2A) Barbell Clean x 1 + Hang Clean x 1 + Jerk x 1 rep E.M.O.T.M. x 5 Mins @ 95% of

Heavy 2 Rep from above


a) Strict Military Press x 5, 4, 3, 2 (go down in reps each round)

***Do not load too heavy that you miss reps at each round

b) Ring or Bar Muscle Ups x max unbroken reps

***If unable to do more than 5 unbroken reps, do 5 singles

***Avoid total failure



13/15

Day 3 Front Squat

1A) Snatch Pull 5 x 5

1B) Snatch Balance 5 x 3

***Heavier than last week

2A) Front Squat 1 x 5 @ 80%, 1 x 5 @ 85%, 1 x 3 @ 90%, 1 x 3 @ 95%

2B) HS Walk x 2 Max Effort Attempts

***Go for max distance when you fall, regroup then go for max distance again

***If getting under 10 ft - Practice x 2 Mins

***Rest 60 secs after HS Walks / Practice



14/15

Day 4 COMPETE DAY ZERO HOUR

0:00 12:00 - Find BEST 1 Rep Barbell Snatch

***SCORE = Heaviest weight lifted

12:00-15:00 - REST

15:00 27:00 Find BEST 1 Rep Barbell Clean and Jerk

***SCORE = Heaviest weight lifted

27:00 30:00 REST

30:00 40:00 - 10 Min AMRAP Of:

a) Front Squat x 3 @ 75% of 1RM NO Rack Allowed

b) Muscle Up x 6c) Burpee Box Jump x 9 @ 30

***SCORE = Total rounds / reps completed

40:00-42:00 - REST

42:00-52:00 Complete In 10 Mins:

a) 400m Run (for fastest time possible)

Then:

a) Built to BEST 1 Rep Max Deadlift (BE SMART!!!)***SCORE = Heaviest weight lifted

52:00-60:00 8 Min AMRAP

a) HSPU x 5b) Barbell Front Rack Walking Lunge x 50 ft @ 135

c) CTB Pull Up x 5

d) Barbell Front Rack Walking Lunge x 50 ft @ 135

***SCORE = Total rounds / reps complete + weight used

60:00 DONE!


15/15

PROCEED INTO DELOAD / RECOVERY WEEK

**SEE Full Overview + Example Set Up Within The MAIN Training Manual**

UBB 2 Compete Phase MAIN

Documents

Transcript of UBB 2 Compete Phase MAIN