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:

  1. 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.
  2. Now, power clean that mutha up, as in a normal power clean, to the catch position, except do not rack the bar. 
  3. 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.

 

In Health,

Keith

 

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Keith Norris is a former standout athlete, a military vet, and an elite strength and conditioning expert with over 35 years of in-the-trenches experience. As a serial entrepreneur in the health and wellness space, he is an owner, co-founder and Chief Development Officer of the largest Paleo conference in the world, Paleo f(x) . As well, Keith is a partner in one of the most innovative lines of boutique training studios in the nation, Efficient Exercise. He’s also a partner in ARXFit training equipment, and a founding member of ID Life. In his spare time, he authors one of the top fitness blogs in the health and wellness sphere, Theory To Practice.

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