Primal Strength Program – Warriors Only!

Primal Strength Program – 6 Weeks

-Training 6 days per week

-3 Squat / Close Grip Press Days

-3 Deadlift / Gymnastics Days

Prerequisites

-Must have an honest clean 1 rep max number for bench, squat, and deadlift. If you don’t or are a novice I suggest working up to a 4 rep max in each exercise and use this nu,her as your 1 rep max for the program. Be smart, we wanna train FOREVER.

-On the ladders make sure to switch them up to ensure you don’t get bored. Always aim for quality over quantity.

TECHNIQUE – QUALITY – TECHNIQUE – QUALITY

Squat/Bench Progressions

Wk 1 – Day 1 80% 6×2, Day 2 80% 6×3, Day 3 80% 6×2

Wk 2 – Day 1 80% 6×4, Day 2 80% 6×2, Day 3 80% 6×5

Wk 3 – Day 1 80% 6×2, Day 2 80% 6×6, Day 3 80% 6×2

Wk 4 – Day 1 85% 5×5, Day 2 80% 6×2, Day 3 90% 4×4

Wk 5 – Day 1 80% 6×2, Day 2 95% 3×3, Day 3 80% 6×2

Wk 6 – Day 1 100% 2×2, Day 2 80% 6×2, Day 3 102-105% x1

Deadlift Progression

Wk 1 – Day 1 60%% 12×1, Day 2 62.5% 10×1, Day 3 65% 8×1

Wk 2 – Day 1 62.5% 12×1, Day 2 65% 10×1, Day 3 67.5% 8×1

Wk 3 – Day 1 65% 12×1, Day 2 67.5% 10×1, Day 3 70% 8×1

Wk 4 – Day 1 67.5% 12×1, Day 2 70% 10×1, Day 3 72.5% 8×1

Wk 5 – Day 1 70% 12×1, Day 2 72.5% 10×1, Day 3 75% 8×1

Wk 6 – Day 1 72.5% 8×1, Day 2 75% 6×1, Day 3 102-105% x1

**Keep rest no longer than 60sec between each set

Day 1 – Squat / Close Grip Bench Press 

1a- Squat – Follow progressions

1b- Close Grip Bench – Follow progressions

2a- Double KB Front Squat 6×10

2b- Double KB Press 6×10

*Rest is as little as possible between 2a-2b.

Day 2 – Deadlift / Gymnastics

1- Deadlift – Follow Progressions

2- Green Strength Primal Deadlift 3×1 – Use load from above. Perform a deadlift, lower as slowly as possible, pause 1inch off the floor, explode back up to lockout position, slowly lower back to floor. Your rep is done.

3- Barbell Row 3×5

4- Ladder Training

-Heavy Kettlebell Swings

-Pull Ups

-Handstand Push Ups

**These ladders can be done however you like. Below is an example of how you can do it.

-KB Swings 3, 6, 9

-Pull Ups 1, 3, 5

-Handstand Push Ups 1, 2, 3

Do one exercise, then the next, and the next…

Day 3 – Squat / Close Grip Bench Press 

1a- Squat – Follow progressions

1b- Close Grip Bench – Follow progressions

2a- Double KB Front Squat 4×10

2b- Double KB Press 4×10

*Rest is as little as possible between 2a-2b.

Day 4 – Deadlift / Gymnastics

1- Deadlift – Follow Progressions

2- Green Strength Primal Deadlift 3×1 – Use load from above. Perform a deadlift, lower as slowly as possible, pause 1inch off the floor, explode back up to lockout position, slowly lower back to floor. Your rep is done.

3- Barbell Row 3×3

4- Ladder Training

-Heavy Kettlebell Swings

-Pull Ups

-Handstand Push Ups

**These ladders can be done however you like. Below is an example of how you can do it.

-KB Swings 3, 6, 9

-Pull Ups 1, 3, 5

-Handstand Push Ups 1, 2, 3

Do one exercise, then the next, and the next…

Day 5 – Squat / Close Grip Bench Press 

1a- Squat – Follow progressions

1b- Close Grip Bench – Follow progressions

2a- Double KB Front Squat 2×10

2b- Double KB Press 2×10

*Rest is as little as possible between 2a-2b.

Day 6 – Deadlift / Gymnastics

1- Deadlift – Follow Progressions

2- Green Strength Primal Deadlift 3×1 – Use load from above. Perform a deadlift, lower as slowly as possible, pause 1inch off the floor, explode back up to lockout position, slowly lower back to floor. Your rep is done.

3- Barbell Row 5×3

4- Ladder Training

-Heavy Kettlebell Swings

-Pull Ups

-Handstand Push Ups

**These ladders can be done however you like. Below is an example of how you can do it.

-KB Swings 3, 6, 9

-Pull Ups 1, 3, 5

-Handstand Push Ups 1, 2, 3

Do one exercise, then the next, and the next…

 

Have a question about this? Let me know

ele

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