AF WEEK 17, Day 3

WEIGHTLIFTING:

A1) Clean & Jerk: Build to heavy single with 5-7 lifts (88–92%). Rest as needed between sets.

A2) Jerk (from rack): 3 x 1–2 @ ~85%. Rest as needed between sets.

Goal: Strong top lift and reinforce jerk confidence.

WARM UP 10min 1 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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SNATCH
3@barbell, 3@up to 65%, 2×3@70%, sn-%, rest btw sets 2min, example up to 55/60/65%

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RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed + CLEAN HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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CLEAN
3@barbell, 3@up to 60%, 2×3@70%, jerk-%, rest btw sets 2min, example up to 55/60/65%

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
1×2× 2+2+2+2@barbell, rest btw sets 1min

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SPLIT JERK *rack, split both side 1+1
2@up to 65%, 2×2@70%, jerk-%, rest btw sets 2min, example up to 55/60/65%

WARM UP 10min and OLY TEHNIQUE DRILL before snatch AND clean & jerk

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SNATCH
2×3@barbell, 3@50%, 2@60%, 1@70%, 2@60%, 1@70%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70%, 1×2× 1+1@60%, 1+1@70%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
3× 3+3 reps/leg@65-70%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE7-8, 3-4 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

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video: reverse to forward lunge

Kdkdkdndkndn

For time

• 21 handstand push-ups
• 21 ring dips

• 21 push-ups

• 15 handstand push-ups

• 15 ring dips

• 15 push-ups

• 9 handstand push-ups

• 9 ring dips

• 9 push-ups

30' EMOM
1: 10-12 burpee
2: 15 abmat sit up
"3: 40"" DU "
"4: 30"" plank hold"
5: AMRAP UB push up

AF, WEEK 46, Day 3

ACCESSORY (optional)
For the pump! 2-3 Superset

Arnold 7+7+7 Biceps Curl + Push-Up or Diamond Push-Up

7 reps form bottom to half-7 reps form half to top - 7 reps with full ROM

Squat Clean

A) E2MOM Till Days Technical Heavy:

• 2 Squat Clean (drop and go)

B) Clean Pull

• 5x1 @110% *rest 2-3min between

C) 90s On/1min Off X5:

• 10 Bar Over Burpee
• AMRAP: PC & Jerk @60kg

Lunges

• 4x10/10 Back rack reverse lunge *Rest 3min between sets

Accessories

A) 3-4x Superset:

• 15-20 GHD Hip Ext + 20-30s Hold on Top
• 10-15 Hamstring Slider Curl

B) 3-4x Superset:

• 10-15 Bent Over BB Row
• 20-30 Banded Tricep Ext.

4 rounds @ steady pace
3:00Air bike
20 Hand to hand swings
1 e/side Turkish get-up
3 rounds for quality
40m KB overhead carry
3 Seiza squat sits
20 Straight-arm band pulldown
10 Alternating Landmine cossacks

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

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SNATCH PULL to HIP + SNATCH from KNEE + OHS
2+2+2@barbell, 3-4× 3+2+4@72-78%, sn-%, rest btw sets 1,5-2min

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FRONT SQUAT
3×4@85%, fs-%, rest btw sets 2-3min *2@up to 80%

BACK SQUAT *continue with a back squat after the front squat, put the working set load directly
2×6@85%, bs-%, rest btw sets 2-3min

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video: SNATCH PULL to HIP

video: SNATCH from KNEE 0:20