Try this primate session out with a pair of kettlebells | #GreenStrength

1 primate

2 bells

Not a lot of time

Hell of a lot of benefits

 

Ok, here it is.

20 total sets done in as quickly as possible. But remember, we aim for technique, tension, and power. If your compromising any of these for speed your being silly.

10 sets of 10 double kettlebell swings

5 sets of 5 cleans, with a 5 foot forward and backward walk in rack position, only on last clean!

5 sets of 5/arm Gorilla cleans

 

I usually like to finish these with a 10-15 min walk where I practice different breathing practices and get nice and relaxed. Enjoy!

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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

Not a recipe – But helpful information..

Here you can find and interesting article about the 11 most destructive nutrition lies ever told. 

Basically let me break this down to you from picture art to make it elementary level.

Below you have a picture of our highly educated nutrition dude (remember who funds his education and all the economic control simply controlling what he learns).

long nose monkey

Nose is so long its easy to see he is full of shiz… However, he keeps preaching to the audience. Yet this audience doesn’t seem to buy into his economic run bullshit and is so mad it looks like their heads are going to explode.

red face monkey

Its time to stop standing on a silent platform – Fight the war, F*** the norm!

mic monkey