13.3.2026 Workout

HEAVY+ WEEK 11/18

WARM UP 10-15min

Do your own 5 min warm-up

~10min 2 rounds : no shoes

5×/side GOBLET SQUAT with CRUSH GRIP plate ROTATIONAL DEADLIFT

5×/side WORLD's GREATEST STRETCH

5×/side SINGLE ARM ALT DEVILS PRESS

5×/side HIP AIRPLANE

10-12× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

video: Goblet Squat with Crush plate Rotational Deadlift

video: World's Greatest Stretch

video: Single Arm Alt Devils Press

video: Hip Airplane 0:20

MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + PRESS IN SNATCH *drop = flat footed, muscle snatch / muscle squat snatch no coctact if your are front/back jump problem, If you can, do the drop immediately upon receiving the snatch as the bar touches the shoulder from the previous movement.
2×2× 1+1+1+1+1+1@barbell, rest 1min

SNATCH PULL flat footed + SNATCH from BELOW KNEE + SNATCH *use straps
2×2× 1+1+1@barbell, 1+1+1@up to 81% // find your compleks best kilos of the day! Don't go to failure!, sn-% rest 1,5-2min

MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SOTS PRESS + STEPPING SPLIT JERK BALANCE + TALL SPLIT JERK *tall = flat footed, muscle clean / muscle squat clean no coctact if your are front/back jump problem, split jerk 1+1 both side
2×2× 1+1+1+1+2+2+2@barbell, rest 1min

CLEAN PULL flat footed + CLEAN from BELOW KNEE + CLEAN + SPLIT JERK *split jerk 1+1 both side
2×2× 1+1+1+2@barbell, 1+1+1+2@up to 78% // find your compleks best kilos of the day! Don't go to failure!, jerk-% rest 1,5-2min

PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@40%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort for final set, *goal in theory ~5-6 reps, sn-% / ohs-%, rest 2-3min

FRONT SQUAT
3-4×3@80-85%, fs-%, rest 2-3min

video: pressing snatch balance