I came across this great series the other day and thought I would share it with you. In short, Whole 9 asked 12 highly respected fitness and strength and conditioning experts to pick just 5 movements that they would have their clients do for the rest of their lives. Read the series here:
Some of the exercise choices are surprising, the Turkish Get-Up, others, not so much, squats and deadlifts.
Me, my choices would be:
The Clean – good pulling from the floor exercise, great for the posterior chain, and if you go heavy you can get a strength stimulus from the front squat portion of the lift.
Press – upper body pushing exercise that’s simple and effective. If I could combine the movements, like a clean and jerk, I would, but I feel that’s cheating.
Pull-ups – the strict kind because that’s how we did them in the Marine Corps. Strict pull-ups make everything easier.
Farmer’s Carry – carrying objects are functional to life, and as one expert says, “you don’t ask what muscle it works” after doing a heavy and long carry.
Running – sprints, medium distance, longer distance…just keep it varied and do it.
What would you pick? Post to the comments.
Skill: Hang Power Snatch
Death by Power Snatch (135#/93# for women)
First minute, perform 1 power snatch. Second minute perform 2 snatches. Third minute perform 3 snatches, etc
At the start of the minute, buy in with 3 burpees
Beginner Class will substitute heavy kettlebell swings for snatches
Back squats, 3 to 5 reps at 80% of 1 rep max
Rest 30 seconds, then 15 burpees as fast as possible
Rest 3 minutes
Perform 4 total sets of Part A
5 rounds of Cindy
Then 15 power snatches (115#/73# for women)
Then finish with 5 rounds of Cindy