Week 6
This week, we train with a longer memory. Long before comfort, convenience, and certainty, Celtic warriors were forged by hardship—cold mornings, scarce food, constant threat, and the expectation to stand and fight regardless of conditions. Their strength wasn’t built in ease, but in endurance, discipline, and an unshakable willingness to meet difficulty head-on. This week’s Primal Plan leans into that lineage. We train for battle with strong arms, a solid chest, grounded legs, and an unbreakable core. We fuel ourselves with simple, historic staples and modern precision. And mentally, we strip away complaint and self-pity, reminding ourselves daily that most of our struggles are not threats—but opportunities to prove who we are becoming. Strength is not granted. It is forged.
Keep it Cave.
Weekly Primal Plan — Celtic Warrior Week
Theme:
Train for battle
— strong arms, chest, legs, and core. Build grit. Reduce complaint. Increase action.
Fitness
Train like Celtic Warriors using modern tools: loaded carries, presses, rows, squats, sleds, sandbags, and brutal core.
Extra emphasis on arms + chest while keeping a strong leg day in the mix. Daily “Sweat ‘Til You’re Wet” + 10K+ steps.
Nutrition
Historic fuel with modern discipline: potatoes + buttermilk/kefir daily, plus meat + veggies.
Keep juicing and 2 protein shakes to sustain 0.8g protein per lb.
Lunch lighter; dinner is the primary meal.
Mentality
Celtic warriors endured famine, raids, cold, and hardship without modern comfort. Our problems are rarely as severe —
so we train the mind to complain less, act more, and face problems head-on.
Strength is built through resistance.
Cave Challenges — Apex Application
10K+ STEPS DAILY
- 10K minimum steps every day (walk like a warrior patrol).
- Sweat ‘Til You’re Wet finisher every day (battle conditioning).
- Carry Something Heavy at least 3 days this week (farmer carry, sandbag, sled).
- Cold/Hardship Microdose: 60–120 seconds cold rinse or 5 minutes outside in the morning air (optional).
- Gratitude + Grit: start the day with “I have less to complain about than I think.”
Mon – Sun Daily Execution
Format per day: Fitness (strength + functional + core) • Sweat ‘Til You’re Wet • Nutrition (2 juices + 2 shakes + potatoes + kefir) • Mentality (Meditation + 3 prompts)
Monday — War Chest (Chest + Triceps + Core)
10K+ Steps
Fitness
- Bench Press — 5×5 (build the “shield wall”)
- Incline DB Press — 4×8
- Weighted Dips (or assisted) — 3×8–12
- Cable Fly — 3×12
- Triceps Rope Pushdown — 3×12–15
- Core: Ab Wheel (or stability ball rollouts) — 4×8–12
Sweat ‘Til You’re Wet
Battle EMOM 10: Minute 1 = 10 burpees • Minute 2 = 15 kettlebell swings (repeat 5 rounds).
Nutrition
- Juice #1 (AM): cucumber + celery + lemon + ginger
- Shake #1: whey + water + pinch sea salt (post-workout)
- Light Lunch: kefir + berries + walnuts; side cucumber/tomato salad
- Juice #2 (PM): carrot + orange + turmeric
- Shake #2: protein + almond milk + cinnamon (mid/late day)
- Dinner (Primary): steak (or lamb) + roasted potatoes + sautéed cabbage/kale
Mentality — Warrior Mind
Daily Meditation: “Celtic warriors lived with cold, hunger, and conflict. My discomfort is training, not tragedy. I act.”
Journaling Prompts (3)
- What have I been calling a “problem” that is really just inconvenience?
- What is one issue I will face head-on today — without drama?
- What action proves I’m becoming harder to break?
Tuesday — Raider Back (Back + Grip + Carry)
10K+ Steps
Fitness
- Pull-Ups (or Lat Pulldown) — 4×6–10
- Barbell Row (or machine row) — 4×8–10
- Single-Arm DB Row — 3×10/side
- Face Pulls — 3×15
- Grip: Towel Hang (or farmer hold) — 3x max time
- Carry: Farmer Carry — 5×40–60 steps
- Core: Pallof Press — 3×12/side
Sweat ‘Til You’re Wet
Row Sprint Ladder: 100m hard / 100m easy x 8 rounds.
Nutrition
- Juice #1: beet + apple + lemon + ginger
- Shake #1: whey + water (post-workout)
- Light Lunch: kefir + honey + nuts; side smoked salmon or eggs
- Juice #2: pineapple + mint + turmeric
- Shake #2: protein + berries + spinach
- Dinner: chicken + potatoes + roasted carrots/onion; olive oil + herbs
Mentality — Endurance
Daily Meditation: “A warrior’s life demanded endurance. I don’t quit because it’s hard. I adapt and continue.”
Journaling Prompts (3)
- Where do I break down first — body, mind, or discipline — and what’s my counter-move?
- What is one habit I’ll do today even if I don’t feel like it?
- What would a warrior do with my exact life situation today?
Wednesday — War Legs (Leg Day + Core)
10K+ Steps
Fitness
- Back Squat — 5×5 (grounded power)
- Walking Lunges — 3×12/side
- Hip Thrust — 4×10
- Step-Ups — 3×10/side
- Calf Raises — 4×15
- Core: Hanging Knee Raises — 4×10
Sweat ‘Til You’re Wet
Sled Push (or treadmill incline) — 10 rounds: 20–30s hard / 60s easy.
Nutrition
- Juice #1: spinach + cucumber + lemon + ginger
- Shake #1: whey + water (post-workout)
- Light Lunch: kefir + berries + walnuts; side salad
- Juice #2: grapefruit + carrot + turmeric
- Shake #2: protein + cacao + cinnamon
- Dinner: ground beef (or turkey) + potatoes + roasted Brussels sprouts
Mentality — Hardship Perspective
Daily Meditation: “They endured famine and warfare. I can endure meetings, soreness, and discipline. I choose strength.”
Journaling Prompts (3)
- What hardship am I facing that is smaller than I make it in my head?
- What is the direct, uncomfortable action that solves it?
- How will I measure victory today (one clear standard)?
Thursday — Arms of the Sword (Arms Growth + Core)
10K+ Steps
Fitness (Biceps + Triceps Emphasis)
Warrior rule: controlled reps, full range, earn the pump.
- Close-Grip Bench Press — 4×6–10
- EZ-Bar Curl — 4×8–12
- Rope Tricep Pushdown — 4×12
- Incline DB Curl — 3×10–12
- Overhead Tricep Extension — 3×10–12
- Hammer Curl — 3×12
- Core: Cable Chop — 3×12/side
Sweat ‘Til You’re Wet
Shield Wall Finisher (8 min): 10 push-ups + 15 air squats + 20 mountain climbers, repeat.
Nutrition
- Juice #1: orange + lemon + ginger + turmeric
- Shake #1: whey + water (post-workout)
- Light Lunch: kefir + honey + nuts; side eggs or fish
- Juice #2: celery + apple + mint + lime
- Shake #2: protein + berries
- Dinner: cod + potatoes + greens; olive oil + garlic
Mentality — Reduce Complaint
Daily Meditation: “Complaint is wasted breath. I convert discomfort into action. Today I move forward.”
Journaling Prompts (3)
- What do I complain about most — and what is the action that replaces that complaint?
- What is one conversation, task, or decision I’ve avoided that must be handled?
- What would “taking it head-on” look like in one sentence?
Friday — Warrior Shoulders + Conditioning
10K+ Steps
Fitness
- Overhead Press — 4×6–8
- Arnold Press — 3×10
- Lateral Raise — 3×12–15
- Rear Delt Fly — 3×15
- Farmer Carry — 4×40–60 steps
- Core: Suitcase Carry — 3×40 steps/side
Sweat ‘Til You’re Wet
AMRAP 10: 12 kettlebell swings • 8 burpees • 10 push-ups • 200m fast walk/run.
Nutrition
- Juice #1: green blend (spinach + lemon + ginger)
- Shake #1: whey + water (post-workout)
- Light Lunch: kefir + berries + nuts; side cucumber/tomato salad
- Juice #2: carrot + apple + turmeric
- Shake #2: protein + cacao + cinnamon
- Dinner: chicken + potatoes + roasted vegetables; herbs + olive oil
Mentality — Strength Through Resistance
Daily Meditation: “Strength isn’t built when it’s easy. It’s built when I resist the urge to quit.”
Journaling Prompts (3)
- Where have I been soft — and what is one disciplined act that hardens me?
- What pain am I avoiding that would actually set me free if I faced it?
- What does ‘warfare’ look like today (habits, discipline, truth, action)?
Saturday — Warrior Recovery (Active Rest)
10K+ Steps
Fitness
- Zone 2 walk (outdoors if possible) — 45–60 min
- Mobility flow — 10–15 min (hips, ankles, shoulders)
- Breathwork — 5 min (slow exhale)
- Optional: easy carry — 3×40 steps light farmer carry
Sweat ‘Til You’re Wet
Nasal-Breathing Incline Walk: 12 minutes steady.
Nutrition
- Juice #1: cucumber + lemon + mint
- Shake #1: whey + water (post-walk or mid-day)
- Light Lunch: kefir + berries + walnuts
- Juice #2: orange + ginger
- Shake #2: protein + berries
- Dinner: salmon + potatoes + greens; olive oil + lemon
Mentality — The Long View
Daily Meditation: “Warriors were forged over seasons, not days. I commit to the long road.”
Journaling Prompts (3)
- What do I need to endure to become who I’m meant to be?
- What do I need to stop running from?
- What standard will I hold next week that makes quitting harder than continuing?
Sunday — Warrior Reset (Active Rest + Review)
10K+ Steps
Fitness
- Long walk — 60–90 min
- Stretching — 10 min
- Core: Plank — 3x45s (steady breath)
Sweat ‘Til You’re Wet
Easy Sweat Circuit (8 min): 20 jumping jacks + 10 air squats + 20 mountain climbers, repeat.
Nutrition
- Juice #1: green blend (spinach + lemon + ginger)
- Shake #1: whey + water
- Light Lunch: kefir + berries + nuts; side salad
- Juice #2: carrot + orange + turmeric
- Shake #2: protein + cacao + cinnamon
- Dinner: chicken + potatoes + roasted vegetables
Mentality — Warrior Review
Daily Meditation: “Celtic warrior culture valued courage and loyalty. I honor my own life by showing up.”
Journaling Prompts (3)
- Where did I act like a warrior this week — and where did I act like a victim?
- What is one problem I will confront immediately next week?
- What is my single clearest standard for next week (fitness, nutrition, mentality)?
Gathering List — Celtic Fuel (Potatoes + Kefir + Meat + Veg + Juicing)
Staples
- Potatoes (gold or red) + sweet potatoes
- Kefir (or buttermilk)
- Olive oil, sea salt, black pepper
- Herbs: parsley, thyme, rosemary
Proteins
- Chicken, turkey
- Steak or lamb (1–2 meals)
- Salmon, cod, shrimp
- Eggs
- Protein powder (whey + backup option)
Vegetables
- Cabbage/kale, spinach
- Carrots, onions
- Cucumbers, tomatoes
- Brussels sprouts, zucchini
- Garlic, lemons
Juice Ingredients
- Celery, cucumber
- Carrots, beets (optional)
- Lemons/oranges/grapefruit
- Ginger, turmeric
- Apples, pineapple (optional)
- Mint, parsley
Protein Guardrail: Keep daily intake at 0.8g per lb bodyweight using shakes + dinner protein.
Potatoes are your historic staple — keep them clean (roasted/boiled) and pair with protein + vegetables.
Left Coast Caveman • Weekly Primal Plan
Apex Reminder:
Strength is forged under resistance. Train. Endure. Act. Keep it Cave.
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