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ATS Sample

The Awaken Training Series 2.0 is a 3 day sample program that focuses on snatch and clean technique while increasing aerobic conditioning. Day 1 works on front squats, staggered stance deadlifts, and split squats. Day 2 includes push presses, pull ups, and incline bench presses. Day 3 has segment snatch deadlifts, snatch pulls, step downs, and single leg Romanian deadlifts. The program aims to develop strong overhead squat positions and handstand strength over its 15 weeks. Participants can register online between December 30th and January 6th for a discounted rate.

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Marco Torre
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953 views

ATS Sample

The Awaken Training Series 2.0 is a 3 day sample program that focuses on snatch and clean technique while increasing aerobic conditioning. Day 1 works on front squats, staggered stance deadlifts, and split squats. Day 2 includes push presses, pull ups, and incline bench presses. Day 3 has segment snatch deadlifts, snatch pulls, step downs, and single leg Romanian deadlifts. The program aims to develop strong overhead squat positions and handstand strength over its 15 weeks. Participants can register online between December 30th and January 6th for a discounted rate.

Uploaded by

Marco Torre
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Awaken Training Series 2.

0
3 Day Sample

!
What’s New in ATS 2?
!
Explore your Snatch and Clean more in this series while still placing an emphasis on positions and tempo work. We
will also add a couple gears to your aerobic conditioning and grinder work that you have become accustomed to in
1.0. Dive into more handstand push up progressions and really strengthen your body upside down. Finally, be
prepared to develop the strongest and best overhead squat positions you've ever had with our 15sec OHS
progressions and week after week exposure.
!
Check out the first three days of the program below for a taste of what’s to come, and register for Awaken Training
Series 2.0 at https://revival-strength.com/ats2/ between December 30 - January 6. Sign up before January 2 at
5pm Pacific for your bonus workouts!
!
!
Day 1 Day 2 Day 3

Warmup: Warmup: Warmup:

EMOM x 12mins 3 Rounds Not for Time 5min Easy Assault Bike

1st - 10 Single Leg Glute Bridge Quadruped Crawl 20m (then)

2nd - 10 Lateral Band Walks/side Plank Lateral Crawl 10m/side AB Sprint 10sec @ 90% +

3rd - 30sec Ring Plank (feet elevated) Duck Walk 20m every 90sec x 6

! ! *turn on your power and brain with this -

A1) Front Squat A) Push Press
 build up and try to get some max wattage by

5551; 5,5,5; rest 30sec 31X2; 8,6,4,8; rest 2-3mins (3sec the last set

A2) Staggered Stance Deadlift eccentric, 1sec pause on shoulder, X is !


3131; 5,5,5; per leg; rest 3mins the dynamic Push Press, 2sec hold A) Segment Snatch Deadlift

! overhead) - last set of 8 should be 3131; 5,5,5; rest 2mins - keep loads moderate

B1) Front Foot Elevated Split Squat heavier than first - goal this week

DB Loaded at Sides; 4-6" step; 2020; ! !


6-8/leg; rest 90sec x 3 B1) Incline Dumbbell Bench Press B) Segment Snatch Pull

B2) Jefferson Curl 40X0; 6-8reps; rest 45sec x 3 Stand on a 2" Step so you are lifting from a

3131; 6-8reps; rest 90sec x 3 B2) Wide Grip Strict Pull Up slight deficit; 5,5,5; rest 2-3mins (reset at the

! 21X2; 5,5,5; rest 45sec (wtd if you can) bottom of each rep) - start light this week

C) Steady Grind Continuous B3) Tuck L-Sit on Parallettes !


2mins Wall Sit 15-30sec; rest 90sec x 3 C1) Box Step Down

2mins Alternating Turkish Get Up ! 3011 6-8/leg; rest 60sec x 3 sets

53/35 C) 3 Rounds @ Increasing Effort *control these down and attempt to not

2mins Reverse Sled Drag HEAVY 1 mile Assault Bike push up off the bottom leg

2mins Prisoner Step Ups 24/20” 10 Single Arm KB Push Press/arm C2) Single Leg Landmine Romanian Deadlift

(1sec pause overhead) 3111; 6-8/leg; rest 60sec x 3 sets

15 Strict toes to Rings !


*YOU MUST increase pace on AB every D) 3 Rounds - NFT - Move Steady

round Sled Push 100m Moderate

*No rest between rounds Row 500m Damper setting 1

12 Ring Body Saw

10 KB Front Rack Tall Kneeling to Standing

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