The following recipe is pulled straight from the pages of the new Primal Blueprint Publishing publication Primal Cravings. Authors Brand and Megan Keatley really know how make delicious Primal dishes, and often with surprisingly few ingredients.
Read more: http://www.marksdailyapple.com/sausage-and-eggs-to-go/#ixzz2gHouupZY
- 1 pound Breakfast Sausage (from page 264 if you own a copy of the book, or store bought)
- 6 eggs
- 1 green onion, sliced
- Salt to taste
Preheat oven to 350°F.
Divide the sausage into 6 portions, and place each into its own individual ramekin. Use your hands to push the sausage around the bottom and up the sides of the ramekin, creating a “crust” for the egg to bake in.
Crack an egg into each sausage crust. For a scrambled variation, whisk the eggs before pouring in.
Top with a sprinkle of salt and a few slices of green onion.
Bake until the eggs are set, about 30 minutes.
Smolov Squat Routine Spreadsheet
Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs.
Since I am currently torturing my weak legs with this thing I thought that maybe some of you want to join the fun.
Also if you ran Smolov before, I’d love to hear your experiences in the comments.
The spreadsheet was created by Juri (who also shared his first meet experience here) and covers the entire 13 week program, not just the base cycle.
It’s based on the this post here (which is a copy of the original article by Smolov).
How To Use
- Enter your 1RM in the green cell in the top left corner. Be conservative here (after starting with my actual max, I reduced it by 5kg in Base week 3)
- Notation is Weight xReps xSets
- You can edit the Increase 1 & 2. For kg the original program calls for a 10kg increase on Base Week 2 and a 5kg increase for the week after (Base 3). If you think in pounds then you obviously need to change these values to 20 and 10 respectively
- In Base Week 4 you test your 1RM and then then plug in your new number in the other green cell labeled “New 1RM”
- Caution: since the increases in Base 1&2 are not based on your 1RM, i.e. constants, you might want to adjust those to account for your strength levels. Or else the program will call for ten sets of triples very close to your 1RM
Lactic Capacity Interval (Block 2/ Week 1/ Day 3)
4 sets of 3 – 90 second bike sprints with 90 sec rest between reps and 5 min between sets.
Distance 11 miles
1st 30 seconds over 110 RPM, 2nd 30 seconds over 105 RPM, 3rd 30 seconds over 100 RPM
SportsTrackLive | jpcollins | Lactic Capacity Int.
Lactic explosive repeat (block 2 week 1 day 2)
3 sets of 10- 20 second sprints – 30 sec rest between reps – 5 min between sets
SportsTrackLive | jpcollins | Gym.