To be done in a Tri-set fashion with no rest between sets.

Barbell Cleans - 10 x 100kgs
Squats - 10 x 100kgs
Bench press - 10 x 100kgs

The weights are an example, but you should aim to go pretty heavy.

This should be repeated 3 times with no rest at all. It will all be over within 10 minutes and then you can go home to food and bed

Make sure you warmup properly first.

 

How quickly would you expect to see results Paul??

Bit concerned about the squats as had cruciate ligament removed a few years back.

 

This is a one off session that should be done once a month just for fun I've tried doing it two sessions in a row, even with a rest day in between and it fucks you silly

Stick to the normal routine for consistent progress.

 

What are barbell cleans?

 

A bit like olympic lifting(but without the press overhead). In one swift but controlled movement lift the barbell off the floor, rotating your arms to bring the bar to rest on your colar bone under your chin. Your palms end up facing the ceiling.

You then put the bar back done, again in a controlled manner.

Start reasonably light to get the correct technique.

This uses legs, back, shoulders, arms and so is very good for all the body.