This week has been NUTS.
Been getting a TON of great feedback from people who’ve grabbed my new system, The UNBREAKABLE BADASS Blueprint and I can’t more jacked up about it.
In addition to this, there’s been a ton of SOLID training going down as well.
For this week’s Thursday Throwdown, I wanted to share with you a “Chaos” conditioning finisher taken from The UBB.
In addition to this, I wanted to share with you the FULL workout that I hit BEFORE I cranked the finisher to give you a feel of what The UNBREAKABLE BADASS Blueprint is made up of.
What I have for you below is Day 4 from Week 2 of Phase Omega.
This is the 2nd Phase of the UBB which is a bit more advanced as far as the movement progressions and set ups go.
I’ll explain in RED about each part of the workout as well to give you more detail as to how I’ll progress these movements overtime to increase RESULTS.
So here we go!
Time to become BADASS…
Day 4
1A) Barbell Hang Snatch 3 x 3, 2 x 2, 2 x 1
(Power / Skill based movement @ the beginning of the session when I’m fresh. Will keep the reps and sets similar week to week. Goal is around 14-20 SOLID reps and no more)
***Rest 45-60 secs between sets
***Load weight accordingly to reps
2A) Single Arm Strict DB Military Press 5 x 5 / arm
(Overhead Strength based movement – will progressively load heavier over the weeks to come working into the lower rep range in order to hit heavier weights)
***Heaviest possible
1B) Step Box Jump x 2 after each set of DB Snatch
(Another POWER based movement thrown in to help add in more explosive work. The focus is to increase the height of the jump each week. These are single max effort jumps)
***Highest possible
***Rest only 60 secs between sets
3A) Barbell Front Loaded Step Ups 3 x 6/leg
(A Strength / Assistance based movement targeting the legs and hitting the core as well. Focus is to increase load used over the weeks to come)
***Heaviest you can handle
***Alternate leg each rep
***Step on box that is at least knee height
3B) Strict Chest To Bar Pull Ups OR Regular Pull Ups 3 x submax
(A Strength / Assistance based movement targeting the upper body. Focus is to increase load used and reps done over the weeks to come)
***If getting above 10 reps, add weight via chains, weight vest, ect
3C) Snatch Balance 3 x 3
(A Strength / Assistance based movement targeting the legs, core, and skill with handling overhead loads. Great movement for the snatch. Focus is to increase load used over the weeks to come. reps will stay LOW with this strength / skill based movement)
***Heavy as possible but with perfect form
***Rest 60 secs between movements and rounds
(As weeks progress, rest times will DECREASE by 15 secs to push overall conditioning. That’s when it gets FUN)
4A) CHAOS Finisher
5 Min AMRAP Of:
10 Burpee x 10 “Buy In” then:
a) 20 Lunge Jumps (10 / leg)
b) 15 Hand Release Push Ups
c) 10 DB Hang Power Cleans
***You must first “Buy In” by doing 10 burpees
***Get as many rounds / reps completed with the remaining amount of time
***Score = Total Rounds completed + weight used
(The CHAOS section of the workout is geared towards hitting pure conditioning. All functional based movements. Anything goes within the Chaos sections of The UBB as there could be HEAVY loaded movement blended with running or like you see below, a mix of Dumbbells and Bodyweight. All finisher sections of workouts will be kept short and sweet in order to keep intensity focus high)
And so there’s your breakdown of a FULL UNBREAKABLE BADASS Blueprint workout.
That right there is just a TINY little taste of what’s in store for you within the whole 12 week program.
What I love about it so much is how it will progress you to push harder week after week and it gets COMPETITIVE as I’ve implemented in a lot of different bits and pieces to the program that are geared specifically to YOU testing against yourself each week.
Bottom line, you’ll become UNBREAKABLE meaning, you’ll get stronger, faster, leaner, and meaner…
And overall BADASS!
Either way, that’s what a typical workout looks like.
If you hit up the Chaos finisher, make sure to let me know how it goes in the comments!
Live and Train (as a BADASS)!
PS – Time is running out for you to grab The UNBREAKABLE BADASS Blueprint now while it’s still on SALE for more then 50% OFF!
Also, if you grab it BEFORE the deadline, you’ll get both of the newly added FAST ACTION BONUSES…
4 Week Bodyweight Manual + The Garage Gym BADASS Master Plan
