I’ve got to say that 2013 was one BADASS year.
Not sure about you, but I sure had fun.
If one things for sure, I definitely don’t intend on slowing down at all here in the New Year.
My plan is to keep on busting down the walls that to step in my way and to help YOU do the same.
With this, I wanted to look back at 2013 and list out the TOP 5 Training Sessions / Video from the past year.
There were some good one’s, but these were the top 5.
Here we go…
#5 – Full Body Strength Session – Day #4 From Phase Omega (Unbreakable BADASS Blueprint)
I had the pleasure of putting myself through this program early within 2013 and while it was a bitch, it sure was one of the BEST programs I had ever put together and gone through.
I was also very proud to of released The Unbreakable BADASS Blueprint last March to the world and if YOU took yourself through this system, you already know 🙂
Either way, here’s the details of the full body training session:
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)
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)
***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!)
For the FULL program, check out – http://www.unbreakablebadass.com
#4 – TOUGH 23 Minute Bodyweight ONLY Challenge
5 x Plyo Push Ups (Clapping Pushups)
10 x Squat Thrust (Burpee without push up)
15 x Squat Jumps
REST 1 Min after 5th Round
2A) 5 Mins of E.M.O.T.M.
5 x Full Burpees
10 x Ring or Suspended Push Ups (Hands in Rings)
15 x Prisoner Squat
REST 1 Min after 5th Round
3A) 5 Min E.M.O.T.M.
5 x Chest To Bar Pull Ups (STRICT If Possible)
5/leg x Pistol Squat or HIGHEST Progression
5 x Toes To Bar
Rest 1 Min after 5th Round
4A) 5 Min E.M.O.T.M.
5 x Pull Ups (At Least Chin Above Bar)
5/leg x Lunge Jumps
5 x Strict Hanging Leg Raise
***Use the Remaining Amount of Time within each
E.M.O.T.M. interval as rest
***If you feel you can INCREASE in reps and still get all
of the work done in each min round, feel free to increase
the reps of the movements
Example- If you think you can do 7 Pull Ups, 7 Lunge
Jumps / Leg, and 7 Strict Hanging Leg Raises, go for it 😉
Overall, it’s a challenge.
Question is – Can YOU get in ALL of the work within the minute rounds?
Aggressive Strength Bodyweight Training Recommendations:
PROJECT: Mobile and Hostile – http://www.mobileandhostile
Bodyweight bodybuilding – http://www.travisstoetzel.com/bodywei…
Bodyweight Overload – http://www.travisstoetzel.com/overload
2A) 25 Barbell Thruster
3A) 25 Kettlebell Swing
4A) 25 Burpee Box Jumps
I did this same 100 rep challenge almost 2 years ago.
My time back then was almost 8 mins
And almost 2 years later…
I’m definitely a TON stronger, faster then I was back then as I was able to go HEAVIER and achieve a FASTER time;)
That’s what almost 2 years of 110% H.A.M. training will do for ya 😉
Always trying to improve!
Not just normal burpees though…
I got 10 different “110% H.A.M.” burpee variations for you.
The set up for this burpee workout will go 45 secs on with 15 secs REST x 10 total rounds.
If you need to regress that back, do as I mentioned in the video and cut your sets back to 30 secs on with 30 secs REST.
The Spartan Warrior “10 Min Burpee” Throwdown
-For these only pop up to the bottom of the squat position after you come up from your push up out of your burpee.2. Superman Burpees
-Perform a normal burpee, but at the bottom of the push up, pop up into a “superman” pose squeezing your back, ass, and hamstrings for a split second. Pop up out of the bottom and repeat.
3. Burpee Sit Outs
-go into a full Burpee then when you pop up, hit a sit out on each side then explode up to your feet (thee take some coordination)
4. 3, 12, 9 Burpees
-For these, imagine you’re standing on a clock. Perform a normal burpee, but as you jump up, rotate towards 12 o’clock, then 3 o’clock, then 9 o’clock and just keep repeating
5. Side Burpees
-Instead of your typical jump at the top of a normal burpee, explode into a lateral (side) hop on each rep
6. Alternate One Arm Burpees
-Go down on 1 arm each rep then explode back up. make sure to get your hips UP and core tight throughout the full movement, especially when you kick your feet back.
7. Wide Leg Burpees
-Spread your feet out as wide as possible on the kickback of your burpee. Go wider then normal
8. Slalom Burpees
-As you come up from your push up out of the bottom, keep you feet together and hop side to side before exploding back up to the to.
9. Tuck Jump Burpees
***Explode into a tuck jump at the top of each burpee. Drive those knees HIGH each rep.
10. Single Leg Burpees
-Instead of kicking back with both legs, kick back with only 1 leg then explode back up with that same leg. Alternate legs each rep
Crank this 10 min Burpee finisher out after your next training session or use it as a short and intense, stand-along session .
I had the pleasure of hammering this out after a nice squat session so my legs were fried afterwards, but this was a perfect fit for a fast and complete finisher.
This kettlebell challenge was no doubt one of the toughest workouts of the year.
The Kettlebell / Bodyweight Hybrid Ladder that I received via my buddy Forest “Kettlebell Badass” Vance, who’s the author and creator of Kettlebell Challenges 2.0
Here’s the challenge – Complete For Time:
1, 2, 3… 10 Of Burpee Over The Kettlebell (go by 1’s until you get to 10 reps)
2, 4, 6… 20 Of Kettlebell Goblet Squat (go by 2’s until you hit 20 reps)
3, 6, 9… 30 Of Kettlebell Russian Swing (go by 3’s until you die)
Trust me when I say that this challenge gets TOUGH.
You’ll see in the video
Now, I originally started off with a 80 lbs monster KB until around the 7th or 8th round when I had to drop down to a 60 lbs bell.
My legs were CRUSHED.
My goal after I got into round 6 was to complete all of the Kettlebell Swings UNBROKEN which I was successfully able to do (but the video got cut off right at the end).
Either way, the last round of 30 swings was pretty nasty.
My final time was 18:09.
Let’s see what YOU can get done!
For more TOUGH but effective kettlebell challenge workouts that will help you build strength, more muscle, and get your SHREDDED, check out Kettlebell Challenges 2.0
So there you have it!
The people have spoken and these are the TOP Training Sessions / Videos from 2013.
So many great memories here that I’ll never forget.
If YOU had the chance to crank any or all of these out, let me hear your thoughts and comments below!
If you didn’t see a workout on here that was your favorite from 2013, let me know!
Either way, here’s to a BADASS New Year and MORE Aggressive Strength sessions to come!
Go H.A.M. and EARN IT!