A ten minute warm-up and twenty-five minutes of gettin’ it done. Working-out does not have to be long, drawn-out and boring.
Try this one on for size:
Werner power clean/jerk-press combo, 4 sets of 5 reps, at weight
~ superset with ~
Weighted regular grip pull-ups, 4 sets of 5 reps, at weight
Hmm. “So,” you might ask, “and just what the hell is a Werner power clean/jerk-press combo?”. Legitimate question, my friend, legitimate question.
A “Werner power clean/jerk-press combo” is a moniker I put on a beastly little exercise I saw World and European Swiss shot-put champion, Werner Günthör perform a while back in an old training video. Unfortunately, I don’t have any clips of the exercise being performed — and, by the way, the video was in French, so I have no friggin’ idea what the exercise is really called — but I’ll try give a quick explanation of its execution. And away we go:
- Grip a barbell a little bit wider than a normal power clean grip and assume the beginning, “high hang” power clean position. That is, the bar should rest somewhere just south of the hip crease. I like to use a fat bar for this — for added forearm stimulus — but that’s just me.
- Now, power clean that mutha up, as in a normal power clean, to the catch position, except do not rack the bar.
- Immediately– and I mean IMMEDIATELY (from the catch) drive the bar up to the full, press-out position.
There is no re-grip pause between the clean and the press here; this is a full-out, one-two, explosive exercise. And it is incredibly taxing. Now, get four sets of five — and superset ’em with a good antagonist for added benefit — and you’ve just primed your system to rock ‘n’ roll the rest of the day. I dunno about you, but I just seem to be able to tolerate the lunacy of the work-a-day world a hell of a lot better when I’ve had a good, empty-stomached “beast-out” at the crack of dawn. Add a couple of good paleo meals during the day and we’ve got this health-and-fitness thing ripped.