3x3 split jerk (ascensing weight)
3x1 split jerk (ascensing weight to 90% 1rm)

*HOX! The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
5@40%, 5@50%, 5@60% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of last 5 rep loads, rest 30s between sets

HEAVY+ WEEK 8/10

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Do your own 10 min warm-up tai...
1-2 rounds:

5× I- Y-T-W-A Prone SHOULDER RAISES *light weight or without

10× + 10s hold /side SLOW BICYCLE ABS + BICYCLE HOLD with LOWER LEG RAISES tee ensin polkupyörävatsat hitaalla tempolla x-määrä ja tämän jälkeen molemmille puolin polkupyörävatsapidon (kyynärpää kiinni reidessä) aikana suoran jalannostot

5× PUSH UP to DOWNWARD DOG with SHOULDER TAP

5×/side + 10× OH SPLIT SQUAT + FRONT SQUAT *barbell

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video: I- Y-T-W-A Prone Shoulder Raises

videot:
SLOW BICYCLE ABS

BICYCLE HOLD with LOWER LEG RAISES
https://www.tiktok.com/@leapbyfc/video/7543762627185380639?is_from_webapp=1&sender_device=pc

video: Push Up to Downward Dog with Shoulder Tap *videolla hemmo tekee shoulder tapin samalle olkapäälle - tehdään me kosketus toiselle olkapäälle :)

video: Oh Split Squat

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CLEAN HIGH PULL + MUSCLE CLEAN + POWER CLEAN + CLEAN + SHOULDER PRESS + PUSH PRESS + POWER JERK
2×2× 1+1+1+1+1+1+1@barbell, rest 1min

CLEAN + SPLIT JERK *split both side 1+1
3× 1+2@85%, jerk-%, rest 2min

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BACK SQUAT
1@up to 88% bs-%, rest 3-4min

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SNATCH PULL *use straps
3×3@85-90% sn dl-%, rest 2-3min

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SUPINATED grip SHOULDER PRESS
2×10@barbell, rest 2min

*HOX! The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
5@40%, 5@50%, 5@60% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of last 5 rep loads, rest 30s between sets

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds - supersets

10-12× STRAIGHT SINGLE ARM BANDED LAT PULLDOWN

12-15× STANDING OH DB TRICEPS EXTENSION

30× SEATED KNEE TUCKS + TWIST both side *10+10+10

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video: Straight Single Arm Banded Lat Pulldown

video: Standing Overhead Dumbbell Tricep Extension

video: Seated Knee Tucks

video: Seated Knee Tucks Twist

-2min rest
-RPE 8, increase from last week

AF WEEK 2026 DELOAD, Bonus workout, Engine

CONDITIONING:
E6MOM for 3 rounds (54min total):

A: 200m Run + 250m Row + 250m Ski + 500m Bike
B: 200m Run + 500m Bike + 250m Row + 250m Ski
C: 200m Run + 250m Ski + 500m Bike + 250m Row

Overall RPE 3-4. You should have 90+ sec to rest on
each interval. If not tailor the distances to 200m
(400m bike)

AF WEEK 37, Day 3

Finisher
3 Superset:

15 Ring Biceps Curl
15 Ring French Press

Target: feel the burn!

3x9' AMRAP, 2' rest
3 up & down on stairs
30 DU / 60 SU
300m row
10 dbl DB hang power clean

Back squat

3 Sets of:
1 @ 88-92%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM
rest 3:00 b/t sets

Flow.

1 back squat @ 88-92%, rest 0:20-30, 6 back squat @ 76+%, rest 3:00 before next set
– These are “contrast” sets (the heavy single makes you feel stronger for the bigger sets).
– Each set is a: 1) heavy single, followed by a short rest and then 2) longer set of 6 (start @ around prescribed % and then you can go heavier each round)

7 x (1+ 1 + 1), building heavy

Go every 2:30