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Awaken Training Series 4.0: 3 Day Sample

The Awaken Training Series 4.0 is a 3-day sample program introducing new elements like touch-and-go lifting and bottom-up front squats. Day 1 focuses on hang cleans, segmented cleans, and pull-ups. Day 2 includes jerks, bench presses, and kettlebell work. Day 3 has bottom-up front squats, lunges, ring pulls, and runs at increasing effort levels. The full program runs between December 30th and January 6th, with early sign-ups receiving bonus workouts.

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ximosetuno
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2K views

Awaken Training Series 4.0: 3 Day Sample

The Awaken Training Series 4.0 is a 3-day sample program introducing new elements like touch-and-go lifting and bottom-up front squats. Day 1 focuses on hang cleans, segmented cleans, and pull-ups. Day 2 includes jerks, bench presses, and kettlebell work. Day 3 has bottom-up front squats, lunges, ring pulls, and runs at increasing effort levels. The full program runs between December 30th and January 6th, with early sign-ups receiving bonus workouts.

Uploaded by

ximosetuno
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Awaken Training Series 4.

0
3 Day Sample

!
What’s New in ATS 4?
!
For those who have stuck with the program this long you have without question refined your movements more and
more. We will therefore take it one step further and safely introduce Touch and Go lifting into our olympic lifting
practice. Bottom's up front squats will make a debut as they are a powerful positional strength tool. Our HIGH
EFFORT power work will continue as well. For those looking to develop Muscle Up efficiency and continue to build a
strong gymnastics base, we will have a great progression for your upper body pulling gymnastics this cycle.
!
Check out the first three days of the program below for a taste of what’s to come, and register for Awaken Training
Series 4.0 at https://revival-strength.com/ats4/ 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:


10min Continuous Effort 3 Sets - Not for Time EMOM x 9 or 12mins
10m Quadruped Crawl 3 Dead Hang to Inverted on Rings 1st - 10 Ring Body Saw
12 Bodyweight Hip Thrust 20sec Wall Facing Handstand Hold 2nd - 30sec Row
10sec Single Arm Ring Row Hold/arm 10 DB Side Plank Rotations/arm 3rd - 30sec Wall Sit

* Start slow and build pace a little bit as ! !
you go - Warm up in Nature A) Jerk Skill Complex A) Bottom Up Front Squat
! 2 Jerk Dip Squat (2sec pause at 3sec Lowering; rest 3sec between each rep
A) Touch and Go Hang Clean bottom of each) coming completely off tension; 5,5,4,4; rest
3 reps Every 90sec x 6 sets 1 Pause Power Jerk (2sec pause) as needed, really attempt to explode up
*Start light this week and keep the reps 1 Power Jerk !
sharp and don't worry about going heavy every 2mins x 5 sets (work 70-75% of B1) Reverse Lunge to Knee Lift
- we will progress in weeks to come best jerk for all sets) DB Suitcase Loaded; 21X1; 6-8/leg; rest
! * Focus on sustaining tall positions in 30sec x 3
B) Segmented Clean Deadlift the dip B2) Semi Supinated Strict Ring Pull Up
5,5,5; rest 2-3mins ! 31X1; 2-3reps; rest 2mins x 3
! B1) 1-1/4 Close Grip Bench Press !
C) 3 Sets - Kettlebell Complex 30X0; 5,5,5; rest 30sec C) 2-3 Sets @ high effort
9 Dual KB Sumo Deadlift *3seconds lowering on the first 10 Thrusters 95/65lbs
7 Dual KB Clean descent 10 Burpees
5 Dual KB Rack Squat B2) Filly Press Row 30sec @ 80%
rest 2mins between sets 2111; 4-6/arm; rest 30sec x 3 Row 30sec @ 90%
! B3) Dual Kettlebell Rack Carry rest walk 3mins
D) 3 Sets - Consistent Effort Every Set 30sec carry; rest 2-3mins x 3 * Specifically show an increase in tempo
5 Strict C2B Pull Ups * Move slow and steady during your 60sec of rowing each set.
rest 15sec ! !
7 Kipping C2B Pull Ups C) 4 Sets - Not for Time D) 2-3 Sets @ high effort
rest 15sec Run 400m @ 75% Run 200m @ 80%
9 Kipping Pull Ups 3.3.3 Strict Handstand Push Ups (sets 12 KBS 70/53
rest 15sec of 3 reps unbroken - must kick down 12 BJSD 24/20"
Row 200/175m (consistent pace between sets) Run 200m @ 90%
throughout) (scale back to pike strict handstand rest walk 3mins
rest walk 2-3mins push ups) * Specifically show an increase in tempo of
rest walk 60sec between sets your run from the first to the second
within each set

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