If I was stranded on a desert island, and given the option of only doing ONE bang for your buck exercise for ever onwards (i don’t know how it would be enforced, maybe a local tribal chief would allow only a small amount of platform time), I would pick these three: Power Clean, Squat, and an overhead press of some kind. Loading the spine axially (head to toe) and putting the body through a full range squatting movement, is undeniably the best way to strengthen the lower body, torso, and your very soul. Pressing for the upper body and for the torso also, then all you need to round out your single lonely Island days, is an explosive Athletic movement that requires strength, speed, coordination, and a fair amount of mongrel. The power version of the Clean lift demands that the bar is pulled higher than its full squat counterpart, essentially “powered” up to the shoulders. More weight requires more power, and a whole lot more aggression.
Don’t give me “I just cannae dae it Captain!”, just power up the warp core and give me more! More power, more speed, and more commitment to putting yourself and particularly your shoulders between the bar and the floor, because that’s the only thing that’s stopping it from coming crashing down. Just you, your warp speed, and your mongrel..
Strength / Skill
Power Clean and Jerk
20 minutes to find a 1RM
5 x 5-8
Incrementing Burpee ladder of death:
In the first minute complete 5 Burpees.
Increment by one each minute until you can no longer complete the prescribed reps within the minute.