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Another vote for clean and jerk. I do these every time I lift, but go heavy only once a week. Make sure you are doing <i>squat</i> cleans vs. power cleans. Here's the vid for a squat clean and jerk. Don't listen to the voice-over if it doesn't make sense, just watch and learn. There is a fair amount of skill involved doing these correctly, so if you are just trying them out for the first time, go light and concentrate on form:<br><br><a href="http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.wmv" target="_blank">http://media.crossfit.com/cf-video/c...ean-n-jerk.wmv</a>
 

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The debate over which order of exercise delivers the best results has been going on for years. Two things keep this question alive. First, people are rarely talking about the same thing when they say "results". Some are trying to get leaner, some stronger, some faster, some more flexible, some more efficient. There is no magical stack of cardio and resistance exercises that is going to hit all these targets optimally. Second, there can't be much difference anyway. If one way or the other was clearly superior, the issue would have been settled long ago.<br><br>
I think that the search for one perfect routine is misguided anyway. Development in any of the dimensions of fitness occurs most rapidly when the body is challenged by variety, not when you do the same thing over and over. Mix it up. Do cardio first. Do weights first. Do a crossfit style workout that combines the two. Just don't settle into a groove for too long.
 
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