Clean doubles @ 80%
4 sets @70KG
as you stand, focus keeping a strong position whilst chin is up

Snatch grip strict press
10 @20KG
8 @22KG
8 @25KG
6 @30KG
6 @32KG
4 @35KG
3 @ Accidentally missed out
2 @37KG

Pig Squats
20 @31KG
19 @34KG
18 @37KG
17 @41KG
16 @44KG (did not do)
15 @47KG (did not do)
14 @51KG (did not do)
13 @54KG
12 @57KG (did not do)
11 @61KG (did not do)
10 @64KG
9 @67KG (did not do)
8 @71KG (did not do)
7 @74KG
6 @778KG (did not do)
5 @81KG
4 @85KG
3 @89KG
2 @94KG (1 Okay, 1 Spotted)
1 @98KG F

Hang snatch
5 reps @ 50% @30KG
5 reps @ 60 % @40KG
4 reps @ 70% @45KG
4 reps @ 75% @49KG
3 reps @ 80% @52KG
2 reps @ 85% @56KG
1 rep @ 90% @60KG

Heavy clean pulls
6×3 @ 115% Clean @90KG

Walking shoulder fly ( don’t go heavy )
Hold 1 second @ top @2.5KG
50m
Shoulder Farmers walk @20KG
50m – Heavy-ish
400m total

Barbell Glute raises on bench 5-8 reps @70KG
Jefferson Curl empty bar 8-10 reps
3 sets

5 Wide grip pull up
hold 2 seconds
5 Ring dips
6 sets
Rest enough

Behind the neck pause jerk
– dip 2 seconds before jerking
6 reps @ 50% @43KG
6 reps @ 60% @51KG
4 reps @ 70% ( 3 sets ) @60KG
3 reps @ 80% ( 2 sets ) @70KG

Push press from rack
Work up to a heavy triple in 8-10 sets
slowly increments @66KG. 77KG Did 1 Only
( focus fast hips )

Hang snatch high pull
5×5 @ 80% @52KG

Hang muscles Snatches
3-5 reps technique work
10 minutes
BAR IN – HIPS UP

Handstand Hold
15 seconds
Ring dip hold
15 seconds
4 sets
No rest in between sets

GHD back extension
2×15
3×10 weighted @10KG

Box power clean ( triples )
5 sets @ 75-80% @60KG

Chinese Bent over Row

12 reps @30lbs
Dumbbell Lat Row
12 reps @30lbs
4 sets

Banded Crab Walks whilst holding KB in shoulder farmers walk position
10 back/forth
10 side2side
3 sets

PIG SQUATS 20 to 1 reps of Backsquat with 3 minutes rest per set
Start at HALF BW for the 20
and slowly work up calculate your % for your reps before you start
The last rep should be 95% of your 1RM BS

20 – 31kg
19 – 34KG
18 – 38KG
17 – 41KG
16 – 44KG
15 – 48KG
14 – 51KG
13 – 54KG
DNF. Left lower back sore.

Work up to 1RM jerk off blocks/rack
Drop 30% @75KG. Miss 80KG
Technique work
10 minutes

Strict Press
4×4-6 work up @40KG
3×10 – light @30KG

Mixed KB Rack + OH Walking Lunge Progression 6 of 6 If you have followed along you have seen us move from RNT static Lunges with simple loading patterns, to dynamic waking Lunges with a odd balance loading pattern overhead in this final part. How can you use these progressions? Spend 2 weeks in each movement. Hit it 1-2x per week in training and progress through. Add load and reps each week as you start to get more confident. You can sign up for #awkakentrainingseries 1.0 on October 2nd and experience a 12 week program that will take you on a journey through many movement progressions including this Single Leg Series. #RevivalStrength #LookGoodMoveWell #FunctionalBodybuilding #FunctionalPump

A post shared by FunctionalBodybuilding (@functional.bodybuilding) on Sep 12, 2017 at 7:29am PDT

30 seconds on
30 seconds off
Repeat 6x

Floor bench
5×8-12 @40KG
Put ab mat on lower back

Single arm ring row x10
Ring Plank 30 seconds
3 sets

Hang power clean + hang clean
+ 1 front squat + 1 jerk
Work up to 90% @75KG
Of jerk
2 sets of that

Clean pull
4×4 @ 115% clean @100KG 2 sets, 90KG 2 sets
Clean 2nd pull
2×12 @ 90% clean @76KG

Barbell Jump 8
Empty bar
Barbell single leg step up
8 each side

Single arm lat row on the Bench
8reps static – moderate @30lbs
8reps dynamic – heavy @45lbs
3 sets

Ghd back extension
5 reps + 15 seconds hold + 5 reps + 15 seconds hold
4 sets

Box jumps
8-12 ( land light )
– knee height
Air squats
8-12
Continuous for
4 sets

Snatch power jerk
( snatch balance w/o going down )
5×5 @55,60,63,65,68(3)
Work up

Back squats
Work up to a heavy 10 @75,80KG

Stiff leg deadlifts
3×15 @45KG
Light and slow

Hanging leg raises
4×25
Minimal rest

Hang Snatch Heavy Single @60KG. Miss 63KG

Snatch 2nd Pull 3×8 @75KG

3 Rounds
12 DB Romanian DL @35lbs
12 T Bar Row @40KG

5 Min EMOM 15 Box Jumps. Stopped 3rd round (Knee Pain)

4 Rounds:
10 Sit Ups
20 Russian Twists

Touch and go Snatch high pull
4×4 @ 80% @52KG

Snatch Balance (Receive Power Position)
2×6 @ 70% Snatch balance @47KG
2×4 @ 80% @53KG
2×2 @ 90% @60KG

3+3 Backsquats
3 normal 3 pause
4 sets @ 75/80% @75,75,70,70KG

Seated Arnold Press
10 @15lbs
Half kneeling Landmine Press
10 each side @20kg
Chinese fly
10 @5KG
4 sets

Speed Front Squats
10 @30KG
Weighted Glute bridges
10 @60KG
4 sets