"The Strongest Shall Survive" part 2

The Strongest Shall Survive part 2

In The Strongest Shall Survive part 1.
I gave you information on how you might put together a routine with variations of what Bill Starr the author of the “Strongest Shall Survive” calls the Big 3.

1. Clean
2. Squat
3. Press



In this article the focus will once again be on the Big 3 exercises.

First I want to define the terms “Combo Lifts” with the help of fitness expert Alwyn Cosgrove, from his article
“Complexes for Fat Loss”

1. True Combinations: This is when two or more lifts are done together with a distinct pause between each. (Still, never put the bar down.) Example: Power clean + front squat.

2. Hybrids: In this category, there's no pause or separation between the lifts. The movements flow into one another. In fact, the previous movement sometimes isn't completed before the next starts. Example: Front squat into press.

3. Complexes: Still doing two or more exercises and still not putting the bar down, only now you complete all your reps with one movement first, then complete all your reps with the next movement. Example: When combining a squat with an overhead press, perform 5 reps of squats first, then 5 reps of overhead press without dropping the bar.

With a focus on the Big 3 you can put together some great workouts using “Combo Lifts”

Workout #1 (True Combinations)

5x5
A1 - Double KB Cleans – Double Press – Double Front Squat
A2 – Double Swings 5 x10

Workout #2 (Hybrids)

5x5
A1- Dbl Clean – Dbl Squat – Dbl Press
A2 – Dbl Snatch

Workout #3 (Complexes)

5x5

A1 -5 Cleans – 5 Squats – 5 presses
A2 – Renegade Rows

Steve Maxwell put together a fantastic workout using “Combo Lifts” which you can read here.

To learn more about how to perform a Clean-Squat-Press workout check out
"Full Body Power" by the Iron Tamer Dave Whitley.

Until next week!!