Originally Posted by BendtheBar
You have 2 major goals:
Fitness and strength. Without these everything else crumbles. Focus on these goals, start simple and go after them.
Yes, consider your priorities in terms of being a bottleneck
. Tighten your focus by hacking away at the extraneous items and you'll usually find as a result of that tight focus you make progress and these newly trained abilities transfer over.
As already pointed out you want to be strong and fit, these two are your goals. Break them down into further bottlenecks and bare essentials.
Strength - Power lifting and power cleans are your goal. By saying this you are saying you want strength to be displayed in a specific way, as a maximum single rep for the Squat, bench, dead and clean, correct? If so then do that. Hell, you could Squat, Bench, Deadlift, Clean, Press every training day of the week for singles. Do that for 2 weeks then take a week light. There is your specific training.
Fitness - You want to be fit, ok let's start rowing then, or jogging. Do something, do it consistently, do it HARD and make some progress. It will transfer.
These are just examples off the top of my head so don't get too hung up on what i'm actually recommending. The key points are that you (everyone!) needs to get more specific about their goals. Hack away at the un-essentials and work on the bare bones of what you want to improve.
For example, my goals:
Nothing else matters to me. Nothing. However a general good level of fitness will come from my lifting, my health will do well remaining at a lower bodyweight. I will be stronger in pretty much anything I touch as I begin to reach those numbers.
Hack away at anything which isn't essential. Do what you love, and do it often.