Grinder Strength Pull Ups
Grinder Strength Pull Ups
GRINDER
STRENGTH
PULL-UPS
BY
BRAD MCLEOD
FORMER NAVY SEAL
SEALGRINDERPT.COM
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SEALGrinderPT.com
275 Stone Mill Trail NE
Atlanta, GA 30328
www.SEALGrinderPT.com
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TABLE OF CONTENTS
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KIPPING PULL-UP.................................................... 28
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Bar-Barian ukjay………………………………………….67
TESTIMONIALS ............................. 85
SEALGRINDERPT PRODUCTS ........... 86
THE GRINDER KORD ................................................ 87
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Brad did not participate in any high school sports and had a history of
asthma. After graduating from high school, he was unsure what he
wanted to do with his life. The best option at the time was to move to
California to become a stunt man in the movies. Luckily a friend gave
him a copy of the book ―Everything We Had‖ by Al Santoli. This book
gave me the motivation to join the military and be a part of the most
elite fighting force in the world. In 1982 at the age of 19, Brad enlisted
in the United States Navy with the goal of becoming a Navy Seal.
Navy Seal training is an intense three phase training course that lasts
26 weeks. 85% of the recruits who start the training fail to graduate.
The first phase of training is known as BUD/s. BUD/s training is
famous for its ―Hell Week‖ which occurs during the 3rd week of
training. Hell Week is a 5 day ordeal in which the trainees get a
maximum of 4 hours of sleep. During this week almost ½ of the
trainees will quit.
Brad made it through the famous Hell Week but failed a math test
during the second phase of training. Brad was sent to the fleet as
radio communications specialist. Determined to return to BUD/s,
Brad continued to train hard with bodyweight exercises, the only
training option available to him on his ship. When his tour at sea
ended, Brad returned to BUD/s physically stronger and more
determined than before.
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Since his time in the Teams, Brad has worked as an Outward Bound
instructor, Atlanta Rocks youth climbing team coach and in recent
years as a CrossFit trainer at a local gym CrossFit Perimeter. During
his time in college at the University of Georgia he worked for 4 years
in the Outdoor Recreation Program teaching rock climbing and
caving. He has grown to love climbing and kayaking as an outdoor
pursuit and has gained strength from the power of nature.
Brad offers online coaching for people not located in the Atlanta area.
He currently coaches people all over the world. He is able to offer
coaching to everyone regardless of their level of fitness or their target
fitness goals.
If you have questions or want to inquire about coaching you can reach
him at brad@sealgrinderpt.com or check out the website
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INTRODUCTION
The tide is shifting. No longer are we obsessed with going to the globo
gym and pumping up our pecs and biceps and spraying on our tans,
unless you are trying out for the reality show ―Jersey Shores‖. We are
now embracing functional workouts – ones that will help you in your
day occupation and the sports that we love. For the body building
boyz -- if war breaks out in the tanning bed then you may be ready
but other than that you are useless.
The pull-up is one of the most basic body movements that we perform
as humans. Since the day of the caveman we have been climbing to
look for food and to escape from becoming eaten.
The need for the pull-up is still alive and well as this type of
movement is used in many sports (rock climbing, pole-vaulting),
everyday life (Mom playing with kids at the park or child pulling self
up on to chair), everyday work (climbing ladder) to an occupation
(fire fighter, fire fighter, military, window washer) and here at
CrossFit in the gym. Back in the woods of north Florida, I grew up
climbing in trees. Our version of a pull-up workout was climbing a 30
foot pine sapling to the top and riding it to ground and then back up
the next one. Do a few of those sometime and you will see what I
mean.
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Even though I was not an athlete, I used that early ability to translate
to the pull-up bar. I still had to work hard but before long I could
knock out several chin-ups with a buddy spotting me by pushing up
on my back. Over time I was able to jump right up and crack out
several without a spotter and was on my way up the pull-up ladder
towards my first muscle ups and embracing the idea of gorilla like
strength. We trained for that strength on the infamous ―grinder‖ at
Basic Underwater Demolition School (BUD/S) as a recruit training to
become a Navy SEAL.
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When you stretch you should hold each stretch for 10 to 20 seconds.
If you are not able to hold the stretch for the full 20 seconds, don‘t
worry because you will see improvement if you consistently stretch.
Here are a few stretches to help you to warm up the muscles for the
pull-up. You can click on the name of an exercise to see a video of how
to properly do the stretch.
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Swimmers stretch
The Swimmers Stretch works
the anterior and shoulder
muscles. Stand with your
feet shoulder width apart.
Reach behind you and grab
your left hand with your
right hand or you can clasp
your hands together. Lean
forward and slowly pull your
arms upward.
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Wrist stretch
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1. Travel. Go to a gym where most athletes are better than you. It‘s
too easy to stay at your local gym and keep thinking you are the big
frog in a small pond. Challenge yourself and at least find 2 other
athletes that will smoke your *ss in any workout and go crank a
session with them. Steel sharpens steel.
4. Show Up Fresh for PR’s- Take a good look at your training log
(you are keeping a detailed log aren‘t you?) and look at the exercises
where you have recently broken a new PR (you have a few personal
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records, right?). Often you will find that the areas where you are
breaking PR‘s are the times where you showed up fresh as a cucumber
and crushed a workout. Sometimes it‘s that last month of working
consistently on a certain type of exercise – and voila – you improved.
Look at your training log and keep great notes. Then rest fully and
show up fresh to blow out your new PR.
6. Improve your Diet – Take one thing in your diet that you know
is wrong (diet Coke?) and replace it with filtered water. The next week
replace two things. Pretty soon your diet will be dialed in super tight
and your energy levels will be at an all time high.Eat more lean meats
and vegetables and less processed grains. Check out the blog from
Robb Wolf to help you gain insight and new ideas on a good clean
diet.
Hamstring stretches
Shoulder stretches
Hip stretches
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9. Set New Goals- You have goals, don‘t you? Write them down in
your training log. Don‘t have vague goals – have precise goals.
Repeat after me — I want to weigh 165 lbs, bench press 240 lbs, and
deadlift 375 lbs and run a 5k in 19:00 in the next 30 days. Doesn‘t
that sound good? Have an event on the horizon where you can test all
of your training. Run in a local 10k or trail run, the Spartan Race or
Tough mudder, a 100 mile bike race or CrossFit competition.
11. Extra Protein – Ok; I know that is more than 10 tips but I had to
add this one in. If you are starting to lag in your workouts, add a little
extra protein. Try tuna in a sandwich or salad for lunch. An extra
portion of lean chicken or beef may be just what you need to provide
some extra fuel in your engine. When I am working as a coach at
SEALFit Kokoro I use Intensity Nutrition protein as an extra boost to
get me through the 50 hour session.
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VARIETY IN WORKOUT
Another way to prevent injury and over training is to add variety into
your workout. There are 2 major benefits for adding variety. First
your workout will not be monotonous. Second it will allow you to
work on a wide range of muscle groups by doing different workouts.
This helps to prevent injury and overuse and also to help mix up your
workouts to make it different, challenging and exciting.
Video on variety of pull-ups – click here
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PULL-UP PROGRESSIONS
The purpose of the pull-up progressions is to take you from a
beginners assisted pull-up to a regular pull-up. We will start with
jumping pull-ups and progress to ring pull-ups (ring rows) and work
our way up to the band pull-up.
I have a series of videos on my website that you can view that show
how to properly execute each of the different pull-up styles. You can
click on the name of any of the pull-up styles to be taken to my
website where you can watch the video.
BEGINNER
1. Jumping pull-up – jump up and over short bar
2. Ring pull-ups (ring rows) with feet on floor (can also use lowered
bar).
3. Ring pull-ups (ring rows) with feet on box or wall (can also use
lowered bar).
4. Band pull-ups - dead hang pull-up
5. Band pull-ups with kipping pull-up
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INTERMEDIATE
6. Pull-up - dead hang
7. Pull-up kipping
ADVANCED
8. Pull-up weighted
9. Chest to Bar (C2B) pull-up
Now that you know where you are at on the pull-up ladder and let's
work towards moving you up one level at a time and increasing your
number of reps and control.
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RING PULL-UPS
If you are a beginner and just getting started lets go with Ring pull-
ups (aka ring rows).
Holding on to the rings lean back with your feet on the deck. From
the lowered position slowly begin to pull your body up towards the
rings.
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If more advanced then have athlete put feet on wall that has ladder
rungs or equivalent height bench. You may also use a lowered bar and
pull-up from the bar.
BAND PULL-UPS
With band pull-ups you move to the next station whether you are
using one less foot or moving to the next thinner band. How do you
know you need to move to the next band? If you are doing 8 pull-ups
then reps 6, 7 and 8 should be hard. If you blitz right through all 8
reps then your band is too thick. Challenge yourself and move to next
thinner band.
Click here to check out this video on band pull-ups:
JUMPING PULL-UPS
The jumping pull-up is a great way to help recruit the muscles needed
to do the pull-up while giving you an excellent workout. Start in the
down position below the bar using a box or standing on the ground.
Move down into the squat position and then spring up towards and
up above the pull-up bar using your arm to finish off the move.
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Once above the bar, let gravity move you back down to your starting
position and then spring back up again.
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Be careful not to use too much resistance when coming back down. If
you do a lot of reps you can overly tear the bicep muscles creating a
situation for Rhabdo. Read this Rhabdo article:
For this stage you do not need to be able to do a pull-up yet. If you
cannot do a pull-up yet, have your training partner slightly push your
back upwards and lightly guide you up and over the bar.
Another method is to hold the athletes feet and guide them over bar.
If you can do one pull-up then rest and try to do another. Rest. Do
another.
If you can do more than 5 pull-ups during a workout - then you need
to do 5 pull-ups before you leave the gym at least 3 days a week. Don't
over train and do 3 days in a row of extra pull-ups at the start. Slowly
work your way into this extra work and have rest days between. If you
can do more than 5 pull-ups then add extra pull-ups at the end of
your workout (5 extra every day and add 1 pull-up every week).
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Start the pull-up from the down position with the hands facing away
from the bar. Don‘t wrap your thumbs around the bar.
Activate your lat muscles (the sides of your back) and pull yourself up.
As you get to the midpoint activate your biceps to help pull your chin
up and over the bar.
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KIPPING PULL-UP
The kipping pull-up is a more efficient method to get your body and
chin up and over the bar. The keys to a kipping pull-up are in using
hips to generate power. By using your hips you activate the core
muscles. Kipping pull-ups are typically easier than dead hang pull-
ups. To learn how to do the kipping pull-up we will start with the C to
C method
Hanging from the bar and using your hips to swing back and forth.
Don‘t swing back and forth with your legs. Pump your hips to swing
into the back C.
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Then pump your hips back to swing your body into the front C. C to C
video link
When you swing your hips to make your return trip you then activate
the lat muscles swinging up towards the bar and finish with the bicep
muscles to put your chin above the bar.
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Once above the bar slightly push away from the bar and begin your
return trip like a pendulum using your momentum to go back into the
front C.
VARIETY OF PULL-UPS
Once you are able to do a pull-up, there are a variety of differenty
styles that you can try. Here are the most common variations of the
pull-up:
mountain climber pull-ups
wide grip pull-ups
close grip pull-ups
rope pull-ups
L pull-ups
burpee pull-ups
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start in the down position and gain momentum with the kipping C to
C.
Then blast upwards engaging the lat muscles with all your power to
catapult you up high on the bar to touch your chest. Chest to Bar
video
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NEGATIVE PULL-UPS
Another method to help increase your pull-ups is to perform a
negative pull-up. Standing on a box put your chin over the bar. Let
your feet go from the box and hold your body and chin above the bar.
Count slowly one thousand one, one thousand two, one thousand
three, lowering your body down towards the ground.
This method is forcing your muscles to hold all of your weight and
works the muscles hard as you lower yourself down. Work your way
up and perform these at the end of a workout and try to increase your
hold time during each session.
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GRIP STRENGTH
Too many times we hear that the reason for failure on the pull-up bar
is not because of the lat muscles or the bicep muscles giving out… it is
that the hands become tired. Here are a few tips that can show you
how to improve your grip strength
FARMERS WALK
Walk with heavy weights in your hands for a distance. You will feel
your hands begin to fatigue and open up. A great exercise.
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DEAD HANG
Dead hang from bar for a timed period. If too easy add a weight
between your legs or wear a backpack with weight or weighted vest.
WRIST ROLLER
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roll your wrist and hand and winding the string up on to the pvc pipe.
Do a few laps up and down. You will feel your wrist and hands begin
to burn and fatigue.
Video on grip strength:
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PULL-UP WORKOUTS
BEGINNER PULL-UP WORKOUTS
There are many different workout routines that beginners can follow
to improve their ability to do pull-ups. Here are 7 beginner workouts
to boost your pull-up strength.
1. Starter JT
3 rounds for time
15 jumping pull-ups
15 ring rows
15 air squats
Record your time below
3. Half Jackie
for time
Row 500 meters
25 thrusters with 45 lb barbell (scale as necessary)
15 pull-ups (with band if needed)
Record your time below
4. Nicole Lite
5 rounds for time
200 meter run
10 jumping pull-ups
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5. Little Angie
50 pull-ups
50 pushups
50 situps
50 air squats
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6. Tabatha pull-ups.
Do pull-ups for 20 seconds then rest 10 seconds. Perform 8
total rounds keeping count. Then rest one minute. You can also
do ring rows and rowing to help improve your pulling
movements.
Time
7. GTG
Before you leave the gym every day do an additional 25 pull-ups
to 50 pull-ups depending on your fitness level.
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Days performed
8. Severin
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
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2. Death by Pull-ups
do 1 pull-up in first minute, 2 pull-ups in 2 min, 3 pull-ups in
min. 3, repeat until failure
record minute finished
4. GI Jane
100 burpees for time on 8 ft bar
time =
5. Nicole
As Many Rounds as Possible (AMRAP) in 20 minutes
Run 400 meters
Max rep pull-ups
score is highest number of pull-ups completed in each round.
Score
7. Cindy
20 minutes AMRAP (as many rounds as possible)
5 pull-ups
10 pushups
15 air squats
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BONUS INTERVIEWS
AL KAVADIO
SGPT: What inspired you to take up fitness training as an occupation?
AK: I started working out the summer before my freshman year of
high school and I always thought being a trainer would be a cool job,
but I never saw myself as that guy. I wasn't the most athletically
inclined person - that's actually why strength training appealed to me
at that time. I wasn't coordinated enough to hit a baseball or make a
3-pointer, but I could do a push-up just as good as the next guy, so I
embraced that. A teenage boy needs some sort of physical outlet! But
at that time, I never thought I could be a trainer. I was pretty scrawny
and the few trainers I saw at my gym were these huge bodybuilder
looking guys. This was back when personal training was just
beginning to be a viable career, so you didn't have nearly as many
trainers as you have today. It didn't seem like a real job - ya know?
Fast forward a few years and I found myself trying to figure out what I
wanted to do with my life. I had started noticing more and more
"regular guy" looking trainers at gyms so I decided to give it a shot -
turns out it was a good move!
SGPT: Can you tell us about the local park that you train in?
AK: Ahh of course, the famous Tompkins Square Park! That place is
becoming the stuff of legends - it's like when you hear old timers
talking about Muscle Beach back in the day, that's gonna be me
reminiscing about TSP in another 30 years! Seriously though, there is
just something special about those bars on that playground. It's a very
unique set-up - I'm lucky that I live close by.
SGPT: You were filmed recently busting out moves on the bar during
a big New York snow storm. What inspired that effort?
AK: That snow workout was a lot of fun since I was the first one to get
there when the snow was all fresh. At the time, NYC hadn't had a big
snowstorm like that since the 90's, so I was really excited to get out
there and play! As fate would have it, we've had several big
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snowstorms since that one and now I am so sick of the snow. I've
actually been doing more indoor workouts these last couple of weeks.
SGPT: Tell us about the Bar-Barians and training with them? How
did you become involved with the Bar-Barbarians?
AK: I first met Rick Seedman and Eric "Mad-Money" from the Bar-
barians at Tompkins in the summer of '09. There's a really good
community of regulars at the park that has developed over the years.
It's almost the same as when you go to a gym and see the same people
every time, only Tompkins in the summertime is better than any gym
I've ever been to!
A few months later I did the old Bar-barian's Requirements (40 dips,
20 pull-ups, 50 push-ups, 5 muscle-ups in under 6 mins) and I sent
Rick the video. I got a really nice reply from him but then he informed
me that the requirements were about to go up by 5 reps of every
exercise! I felt like Sisyphus pushing that rock up the mountain only
to have it roll back down when he got to the top. So now I am back to
working on the current requirements.
Rick and I continue to train together when our schedules (and the
weather) allow for it and sometimes I run into some of the other guys
at the park too. Though I'm not an official member of the core team, I
think there is a lot of mutual respect between us. I haven't actually
met all of the Barbarians in person, but the guys that I have gotten to
train with have been a huge inspiration. My understanding is that
being a Barbarian is more about a mindset and an attitude than
anything else, so it really doesn't matter that much whether or not
you are an official member if you have that warrior spirit.
SGPT: Tell us about your book.
AK: Most of the fitness books I see in stores are trying to pedal a
quick fix; it's like they're hoping to sell lots of books by telling the
masses what they want to hear, that there is some big secret that only
they know and if you buy their book the rest will be a cakewalk. I
wanted to write a book that was the total opposite of that. I wanted to
tell people the truth - that fitness is not easy, and that nothing
worthwhile in life will ever happen without some real, genuine effort -
but that doesn't mean working out has to suck either! I'm really
happy with the end result. I wholeheartedly believe that we‘re
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STEW SMITH
by Brad McLeod on June 6, 2010
SEAL grinder PT sits down with Stew Smith to find out more about
his background and some great ideas to make you a better athlete. If
you want to train like a Navy SEAL – then Stew Smith has a lot to tell
you about making it through BUD/S and keeping yourself in killer
shape to be ready for anything anytime.
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ZEE: Well, this is tough to type out, ha ha, there is MUCH to tell. The
short version is I was a kid who fell in love with working out when I
wrestled in high school, problem is, I did it all wrong back then and I
suffered many set backs, both in sport and in life.
I became a Physical Education teacher and pursued teaching and
education aggressively as it was my passion. I had plans to get my
PhD and had begun post graduate studies after my Master‘s degree.
BUT, teaching changed, administration changed, it killed my passion
and my passion to always do what I love was something that always
burned deep inside of me.
I didn‘t wanna be the guy working for an organization that didn‘t
push the envelope. I realized it would lay on my shoulders and so I
spent countless years and it all added up to 20 + years of experience
in training. Today, I own a small warehouse gym that is strictly for
athletes and here and there a few hardcore adults are accepted into
the gym.
I wouldn‘t say I‘m a lucky guy because I know about ―making‖ my
own luck and I went through some hellish times to experience the
success I have today.
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Strength always motivates me. Navy SEALs and Spec Ops soldiers
inspire me. I see you guys going beyond the norms to such extreme
levels it leaves me awe struck. My older bro spent time in the Israeli
Army, some of his time was in a Spec Ops group. I also spent time
training in Israel with a guy who became a SEAL in the states. That
was 18 years ago, half my life time ago!! I am still inspired when I
think of these Men.
Greatness inspires me in life. I hate 2nd place. I spent so much time
losing as a high school athlete that when I train or when I work on my
business I don‘t allow or accept average to happen. I guess I was a late
bloomer in life and I‘m always pretty tough on myself.
My day is spent working on my internet business and my warehouse
gym. I feel more motivated than ever to crate greatness with what I do
because I‘m also a husband and a father. I want to lead for my kids to
see that success can be achieved with the right attitude and the right
work ethic. I want to make my wife proud and make my family happy.
I‘m a simple guy. Let me spend time lifting heavy objects, relaxing
with friends and family and I‘m VERY happy.
SGPT: How did you start your Underground Strength gym and how
do you stay so fired up to keep it going at such a high level?
ZEE: The Underground began in my parents backyard and garage
right after I tore my ACL and had surgery. As a teacher, I needed
income for the summer. I had worked at a fitness center in the past
and used to bar tend in a tough dive bar as well. But, when I tore my
ACL while training in BJJ and an old sport called Shoot Fighting, I
was VERY angry. I was 25 or 26 and had been training for half my
life.
I experienced poor success in wrestling due to my training. But, my
success in BJJ was going VERY well. But, my incorrect training style
led to my ACL tear and that fired me up to dig deep and study how
combat athletes must train to become healthy AND dominant.
I was on a crazy mission to help wrestlers and still am on that mission
today.
I began training athletes for $5 / hour at my parents place and
devoured all the information I could. Everyone laughed at me and
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said it could NOT be done and even as the years went on, MANY
naysayers tried to bring me down.
I never gave up and the training grew in success and people around
the world began to take notice. I can‘t slow it down at all. My passion
burns like a madman and I always have the eye of the tiger to keep the
success of my athletes rolling. I feel I was put on this earth to teach
people how to build brute strength.
I‘m especially connected to the younger athletes because I know these
days will never be forgotten. I want these kids to look back and
remember their success, remember the brotherhood they built at The
Underground and most of all, to have great memories that will build a
future of success for them.
I‘ll always be haunted by my past. I never deny that and I am honest
when people ask about it. If a kid wants to win and has the fire in his
eyes to win I wanna help him. I hate seeing kids experience the pain
of losing although I KNOW losing is a necessary evil they must
experience to push them and motivate them to experience greater
success.
I‘m just keeping my ―boots on the ground‖. I‘m staying true to what
I‘m good at and what I love to do. I don‘t try to be someone I am not.
Training professional athletes, stay at home moms, out of shape
adults, etc has no motivation for me. I like seeing these
young kids become BEASTS. And, I like pushing myself in training
and pushing myself to remain strong in mind and body, even as I get
closer and closer to age 40. There are so many young kids around me,
I wanna make sure I can always ―Lead from the front.‖
SGPT: What advice would you give to an athlete who is just getting
started with pull-ups?
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SGPT: Do you think it is also better to lose some weight – or just work
extra hard on the pull-ups?
This is where we battle our mind vs what our body wants, especially
likely for the readers of your web site, Brad. We want to feel crushed
after a workout, but, crushing ourselves in a workout tends to halt
progress.
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- mixed grip pull ups (one hand faces you / one hand faces away)
- adding weight to our pull ups via chains, weight vest, ankle weights
or weight belt
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only practice the movement, rather than try to kill yourself each and
every set. Start with an underhand grip as this will be your strongest
position for starters.
SGPT: I know you like to mix it up on the workouts. Do you advise to
use some old skool bodybuilding techniques like lat pull downs, bent
over rows, cable lat pulls?
ZEE: I am a BIG believer in developing pulling strength from ALL
angles as they will improve your pull up strength. Movements such as
bent over rows with kettlebells and dumbbells work great. We
perform these one arm at a time and sometimes as doubles. If you're
weak at pull ups you are likely weak with all pulling motions. We also
perform recline rows using rings and ropes. The ropes strengthen the
grip which is also a limiting factor for pull ups. If something is weak,
we attack it!
SGPT: Do you think it is also better to lose some weight – or just
work extra hard on the pull-ups?
ZEE: Absolutely. The opposite may hold true of my last answer. If
you're carrying lots of excess body fat you might still be strong but
you will likely be lagging in relative body strength. I've seen many
guys who can 1 arm row 130 lb dumbbells but can't perform a pull up.
If you are unable to perform a pull up then give yourself an honest
assessment regarding whether or not you are carrying too much
bodyfat / excess weight VS simply not being strong enough.
SGPT: Talk about rest and working out hard and how to avoid injury.
ZEE: I am a BIG believer in resting to avoid or minimize overuse
injuries as well as improving results. I think we forget how critical
rest is because we get too caught up in improving our fitness,
strength, etc. If your results aren't improving then try adding an extra
rest day AND reducing overall intensity a bit. On pull ups, or any
exercise for that matter, don't be afraid to leave a rep or 2 in the tank
on each set.
This is where we battle our mind vs what our body wants, especially
likely for the readers of your web site, Brad. We want to feel crushed
after a workout, but, crushing ourselves in a workout tends to halt
progress.
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SGPT: What can you tell us about your time in prison? What was it
like?
CPW: Fucking shit! There‘s nothing romantic about doing time. I got
drawn into jail for one reason only—drugs. The need for drugs
becomes a need for money, and very soon you‘re fucked. It‘s a miracle
I didn‘t die in prison. I got to a high level of strength after a lot of
training, but I‘m certainly not some tough guy. I never want to paint
myself as that. For most of my various stays I kept my head down
whenever I could. People think of Federal jail as a lot more hardcore
than State, but When I went down for trafficking and got sent to
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Federal it was like a country club compared to the State prisons I‘d
been in.
SGPT: Why did you decide to do bodyweight workouts? Did you have
free weights in your prison?
CPW: When first wound up in SQ there was an iron pile in the yard.
But it‘s misleading to think that it was a gym like you see these days.
Far a start, the frigging plates were welded together onto bars, so they
couldn‘t be used as weapons—and they only had 45s. This means we
only had three bars to play with, a 135, a 225, and a 315. Progressive
weight training, as most people understand it, is pretty hopeless in
these circumstances. Sure, powerlifting competitions happened back
then, but they were based on the reps you could do with the big bar.
We had nothing else. If you wanted to get strong enough to bench the
315, you couldn‘t do it by working with the 225. You had to use
bodyweight work intelligently. Using the big weights was also a cred
thing. I was too low down the order of things to be pumping iron in
the yard when I first went behind bars. I was kind of a skinny pussy,
to be honest. I did use the weights in the yard from time to time, but it
was years after I first entered SQ, and even then only to test my
strength. There‘s no way I could be considered a weight training
expert.
SGPT: Can you tell us about some of the workouts you performed?
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cal is now the only type of training I do seriously. These days my core
exercises are stand-to-stand bridges, leg raises, one-leg squats, one-
arm pushups, one-arm pullups and lots of handstand pushups.
CPW: I was never on suicide watch or anything like that. But I was
pretty fucked up, especially my first time in SQ, back when I was a
hardcore user. My mental state was kinda based on my proximity to
the drugs. That‘s how it is with a lot of users inside.
SGPT: How many days of working out would you do versus rest days?
SGPT: If you had 3 exercises to stay fit – what would they be?
CPW: That‘s an awesome question. I believe you can work the whole
body with just six movements. But you want three, right? Let‘s
see…First off, I‘m gonna say bridging. It works the entire spine, the
legs, triceps and shoulder girdle, while expanding the rib cage and
keeping the whole body supple. It‘s the best calisthenics exercise,
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SGPT: Did these workouts help you improve your mental state? Blow
off a little steam?
CPW: Definitely. I‘ve said elsewhere that working out kept me sane.
But it was never really a question of blowing steam…although I know
it is for a lot of guys who work out, whether inside or outside of the
bars. For me, my training was initially more about defense. I needed
to look less like a new fish pencil-neck fucker. Later on, especially in
lockdown in Angola it became a diversion. Something else to focus
on. To control.
SGPT: For those that are not up to speed - can you explain six
movements to work the whole body?
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CPW: I never put out pictures. I know this has made some jibe at me
that I'm "fake" (a lot of people think I don't exist, or that I'm John Du
Cane) but I just can't, for reasons I can't get into. "Wade" isn't even
the name I did time under--it's my mom's last name.
If you want to use any pictures in the book instead, just holler and I'll
dig em out.
SGPT: Thanks for the interview, Paul. Our readers greatly appreciate
it.
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Bar-Barian UKJay
UKJAY: I was born and raised in London England, with a passion for
fitness from the age of sixteen. I read a lot of comic books back then
which aspired me to try and achieve the power and physique‘s most of
those superhero‘s had ripped all over and strong as hell. ha-ha-ha!!
SGPT: Have you always had an athletic background? DId you play
sports in school?
UKJAY: No not really, i played sports but not seriously, i was never in
a school sports team, or anything like that. i played football/soccer only
casually in the school yard with my piers.
SGPT: Tell us about how you became a Bar-Barian (the first UK Bar-
Barian at that)?
SGPT: That is quite an honor to join that select group – what do the
Bar-Barians have coming up in 2013.
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SGPT: What are some of the workouts that you typically do in Bar-
Barian style?
SGPT: What are a few tips that you would give other athletes to help
them with their pull ups?
SGPT: Have you had any injuries in the past? If so, how do you avoid
injuries in your training?
UKJAY: I have yes-i tore my left rotator cuff slightly and also got very
bad tendonitis pain on the inside of my elbow and my forearm. I avoid
injuries now by warming up thoroughly and take rest in-between days
to fully recover a particular muscle group
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Ask 10 ―experts‖ for the ―secret‖ to losing weight and you‘re likely to get ten different answers.
So who‘s right? Who‘s wrong? And how do you know?
Diet and fitness is a multi-billion dollar industry that spends hundreds of millions of dollars
every year in their never-ending effort to sell us the ―quick and simple‖ solution to ending our
weight loss problems forever.
To be sure, some of these solutions really can help you lose weight permanently. Others may
help you drop a few pounds quickly only to see the weight come back because they‘re designed
to produce short-term results but don‘t work long term. And some of them simply don‘t work
at all.
The purpose of this chapter is to cut through all the confusion and contradiction and give you
something simple that actually works!
Of course it all comes down to diet and exercise. Without a doubt exercise is important to
overall health….
However, you may be surprised to discover that diet is actually more important than
exercise.
Why? Because while a calorie may be a calorie, the source of the calorie (the food you eat) can
make all the difference in the world – especially when it comes to shredding fat and shedding
pounds.
Our bodies need protein, carbohydrates, and fat. Yet not all carbs, proteins, and fats are equal
– not even close.
Take carbs for example. Fresh, natural and organic fruits and vegetables are the best source of
carbs.
Yet the typical American loads up on bad sources of carbohydrates – specifically processed
junk foods like French fries, potato chips, and pastas for example.
The same is true for proteins and fats. Many people don‘t realize your body actually needs fat.
Or that eating the right fats can actually help you lose weight.
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Healthy fats are found in foods like avocados, olives, olive and coconut oils, and nuts for
example.
Think about it. You could eat all the spinach, kale, and broccoli you want and have a hard time
gaining any weight even if you weren‘t working out on a regular basis.
On the other hand, if you‘re constantly loading up on cheeseburgers, French fries, pizza, soda
pop, and other staples of the American diet, you‘ll have a hard time losing weight no matter
how much you exercise.
You can enjoy these foods in moderate amounts without feeling guilty, but the typical
American eats too much of these processed carbohydrates and packs on pounds as a result.
On the other hand, depending on your personal situation you could easily drop 10 to 20
pounds in a few weeks by doing nothing more than making a few simple changes to the food
you eat.
That‘s why I want to focus this chapter on food and highlight the importance of what you put
in your body.
Now, if you‘re expecting me to place all the blame on any single food or group of foods as the
sole culprit for weight gain, I‘m sorry to disappoint you but that simply isn‘t the case.
We do not get fat by eating carbs or fat. It‘s not that simple. The truth is a bit more complex.
We gain weight by repeatedly eating too much over a long period of time. More specifically, by
consuming more calories than our body needs day after day.
If you have excessive weight to lose you know that weight did not just suddenly appear
overnight, right?
It wasn‘t one cupcake or one extra helping of lasagna. It was repeatedly eating more sweets or
snacks or even healthy foods than your body needed for energy.
The excess calories you consumed over that long period of time is stored as fat and results in
weight gain.
Unfortunately, there is no ―magic‖ overnight solution. And you should run from anyone that
claims to have a ―magic pill‖ for losing weight overnight.
Sure you may lose a few pounds quickly, but ―pills‖ won‘t work long-term. The weight will
come back.
And that‘s not what I want for you. You deserve better than that.
However, if you are smart about what you eat – you can still enjoy an occasional hamburger, a
slice of pizza, or your favorite dessert while losing weight and more importantly keeping the
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weight off.
It all comes down to understanding that all foods are NOT created equal. Some foods are
better for weight loss than others.
The key is understanding which foods accelerate your weight loss and produce the quickest
results…
This program is a scientifically proven method for losing weight – and more importantly
keeping the weight off – as rapidly and safely as possible.
I‘ve discovered 3 little-known, natural, and powerful super foods capable of cleansing your
body of all toxins, metals, and acids AND helping you lose excess weight faster than you may
have imagined possible.
I still find it amazing that these 3 super foods remain such a secret. As you‘ll see, adding these
―super foods‖ to your daily diet is incredibly simple.
These super foods can increase your energy and vitality, and make you feel 20 years younger
practically overnight.
If you follow the simple steps I’m about to share, you will be shocked at how
quickly you can shed pounds and shred fat….even if you do indulge in an occasional
hamburger, fries, or slice of pizza.
Believe me, I could write a book on these three super foods but for now I‘ll just give you the
quick highlights…
As one of the oldest life forms on Earth, the use of spirulina as a food source dates all the way
back to 9th century Africa.
According to legend, spirulina was used by Aztec warriors in 16th-century Mexico to boost
their energy before battle.
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nutrient power to smoothies
However, in other parts of the world, spirulina is regarded as a valuable food source to
prevent malnutrition. As a matter of fact the United Nations has declared spirulina ―the best
food for the future.‖1
Spirulina is a source of vitality and life energy. Consuming spirulina usually results in a
noticeable increase in energy and overall health.
It supplies nutrients needed to cleanse and heal while providing protection from all kinds of
cancers as well as many metabolic diseases including obesity in children and adults.
It's common knowledge that we should all eat fish its high omega-3 fatty acid content.
Omega-3s are essential in fighting heart disease, reducing arthritis, osteoporosis, diabetes,
and depression as well as lowering bad cholesterol.
The high content of vitamin B12 makes spirulina excellent for the development of healthy
nerve tissue and the metabolism of every cell in the body.
This means spirulina helps with nerve damage and diseases such as fibromyalgia.
Spirulina is also known for its high content of beta-carotene, which is converted into vitamin
A, an essential nutrient needed for healthy immunity, teeth, bones, mucous membranes, skin
and eyes.
To help shred fat faster: For the next 30 days, mix 1 tablespoon of spirulina in water twice
per day – once in the morning and again in the evening. Or you could add it to your favorite
smoothie recipe.
Cacao‘s biggest health benefit could be that it is one of the strongest antioxidants on Earth.
Cacao has more antioxidant flavonoids than any other food tested so far – including
1
http://www.hunger-undernutrition.org/blog/2011/03/micro-algae-spirulina-the-solution-to-malnutrition.html
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blueberries, red wine, and both black and green teas.
In fact, cacao has up to four times the quantity of antioxidants found in green tea.
Promoting Heart Health: Helps dilate bloods vessels, reduce blood clotting, and improve
circulation. Helps regulate heartbeat and blood pressure, lower LDL cholesterol, and reduces
the risk of stroke and heart attacks.
Protection from Environmental Toxins: Helps repair and resist damage caused by free
radicals, and reduces the risk of certain cancers.
Serotonin: Cacao raises the level of serotonin in the brain; thus acts as an anti-depressant,
helps reduce PMS symptoms, and promotes a sense of well-being.
Phenethylamine: Phenethylamine is created within the brain and released when we are in
love. It acts as a mild mood elevator and anti-depressant, and helps increase focus and
alertness.
Essential Minerals: Cacao beans are rich in a number of essential minerals, including
magnesium, sulfur, calcium, iron, zinc, copper, potassium and manganese.
Sulfur: Cacao is high in the beauty mineral sulfur. Sulfur builds strong nails and hair,
promotes beautiful skin, detoxifies the liver, and supports healthy pancreas functioning.
Essential Fats: There is a misperception that chocolate is fattening. In truth, the fats in
cocoa butter are healthy fats. Cacao contains oleic acid, a heart-healthy monounsaturated fat,
also found in olive oil that may raise good cholesterol.
Appetite Suppressant: Yes, that's right! Raw chocolate actually has appetite-suppressant
properties and often added to weight loss products to help control hunger!
Aphrodisiac: Chocolate has long been the food for lovers and is a symbol of sensuality and
sexuality. The ancient Aztecs gave chocolate as wedding presents and other South American
civilizations believed that chocolate was the food of the heart.
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To help shed pounds faster: For the next 30 days, create a delicious tasting energy
boosting beverage by mixing 1 tablespoon of cacao with water, almond milk, or your personal
favorite healthy drink. Do this twice daily – once in the morning and again in the evening.
You can eat goji berries raw or soak them in hot water. You can also add goji berries to trail
mixes, smoothies, or as a garnish to salads or yogurts.
A 500-gram bag of dried goji berries usually costs about $15 to $20 at most natural food
stores. Organic goji berries have been known to sell for $30 to $40.
You may find the best bargains at local Asian stores. Yet I‘ve discovered an even more
affordable source I‘ll share in a moment.
Goji berries are loaded with beta-carotene – an important nutrient known to help promote
healthy skin.
Goji berries can also help boost the immune system and protect the eyes. And goji berries are
an excellent source of vitamin C that can reduce tough cold symptoms.
Even better, goji berries are low in calories, fat-free and are packed with fiber — which also
helps you manage weight and go the bathroom on a regular basis.
Finally, goji berries are an excellent source of antioxidants. They contain 21 trace minerals,
and 15X the iron of spinach.4
To increase energy and accelerate weight loss: For the next 30 days, add a serving of
goji berries to your daily routine. You could even mix all 3 super foods – spirulina, cacao, and
goji berries – with your favorite fruits in a blender to create a super food smoothie!
I‘m absolutely convinced beyond the shadow of a doubt that spirulina, raw cacao, and goji
2
http://www.huffingtonpost.ca/2014/03/28/goji-berry-benefits-_n_5044948.html
3
http://www.huffingtonpost.ca/2014/03/28/goji-berry-benefits-_n_5044948.html
4
from the Beyond Diet upsell
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berries are three of the most healthy super foods on the planet.
Yet I‘ll admit it was a challenge to narrow it down to just 3 super foods because a healthy diet
obviously consists of more than just these three foods. So let me share…
Pea Protein is packed with branch chain amino acids. BCAAs help you lose weight by
keeping you full between meals.
Wheatgrass – just a single scoop of this super food is equivalent to 5 full servings of fruits
and vegetables.
Slippery Elm Bark cleanses your body from the inside out.
Alfalfa is known as a cure for kidney problems, reduces swelling, and nourishes the digestive,
skeletal, glandular, and urinary systems.
Bilberry promotes cardiovascular and eye health.
And kelp helps reduce water weight and toxins in the body.
If you‘ve struggled to lose weight or constantly lack energy, then simply adding these super
foods to your diet along with the other strategies you‘ll discover in this proven program will be
a real game-changer for your overall health and weight loss.
Yet if you‘re like most people, then you have a very busy life. You have a job, a spouse or
significant other, and possibly children.
And you have other interests that could include church, volunteer work, sports, pets, and on
top of all that you have a social life.
It‘s called Athletic Greens® – the world‘s first premium super food cocktail.
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At first I was skeptical because not many of these types of products deliver on their promises.
So I put this one to my demanding tests and held it to my stringent standards.
From the beginning I was impressed with the long list of high-quality ingredients but that
alone was not enough for me.
So I tracked down the creator of Athletic Greens® and grilled him with tough questions
about the ingredients and the manufacturing process.
I came away from the meeting impressed by his research and the sources of the organic and
natural ingredients they used.
At the end of my investigation, I was convinced Athletic Greens® was far and away the
best supplement I had ever found
Let me give you a long list of reasons why I consider Athletic Greens® my personal
―nutritional insurance‖…
Each serving of packs the antioxidant equivalent of 12 servings of fruits and vegetables
(something sorely lacking in the typical American diet)…
It contains over 70 organic and natural ingredients from the highest quality sources
that can be found around the globe…
It contains countless nutrients and minerals that can‘t be found in everyday foods…
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improve gut health…
It can help you accelerate weight loss and achieve optimum health in just 30 seconds
per day…
It gives you a healthy and sustained energy boost without any crash…
As you can clearly see, Athletic Greens® isn‘t like other supplements.
Most supplements are not natural. They‘re actually manufactured in a lab in a process that
provides a small fraction of the nutrients, vitamins, and minerals found in nature‘s whole
foods.
Athletic Greens® is made with the highest quality whole foods available. Even better this
powerful combination of super foods is freeze-dried when they are at their freshest to preserve
as much of nature‘s nutrition as possible.
And there are no shortcuts taken in creating the product either. Instead of using the standard
(and cheaper) hot-milling process, each and every ingredient in Athletic Greens® is cold-
milled to maintain its integrity before being combined into a single delicious and super
healthy green powder.
The synergistic effect of combining these 70+ organic and natural ingredients in very specific
quantities and combinations provides incredible health benefits you‘d never get from eating
each ingredient individually.
Shortly after adding Athletic Greens® to my daily routine, I felt more energized and alive
than I‘ve felt in years. Most people notice the difference after just a few days.
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And it gets even better…
Aside from the tremendous health and weight loss benefits, Athletic Greens® is…
A Simple, Great-Tasting
Weight loss shortcut…
Most of these healthy green powders taste like grass clippings. That makes them tough to
swallow and gives you good reason NOT to use them.
Athletic Greens® is naturally sweet. And all the health benefits I‘ve covered so far are
packed into a single scoop you can consume in just 30 seconds per day.
Whether you mix it with a glass of water or add it to your favorite smoothie recipe, you‘ll look
forward to this ultra-healthy energy boost every day.
After all you‘ve discovered about super foods today, I think you‘ll agree that Athletic
Greens® is hands down the single best and fastest way to nourish your body with the
nutrients it needs every day.
It will also help you achieve optimal results in the shortest amount of time with this program
Freak Frog Man Workouts
It‘s also important to point out that Athletic Greens® contains absolutely no synthetic
chemicals, artificial colors, flavors, preservatives, or sweeteners of any kind.
And you won‘t find any GMOs, herbicides, pesticides, wheat, dairy, gluten, corn, lactose,
sucrose, dextrose, egg, yeast, peanuts, or animal products in Athletic Greens® either.
So it‘s suitable for just about everyone on the planet regardless of allergies or dietary
preferences.
Don‘t just take my word for it though. Here is what some of the most respected health and
fitness experts have to say about Athletic Greens® ….
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Based on my own personal experiences and those of my clients, I‘m absolutely convinced
you‘ll see similar results.
This is an easy decision because there is NO RISK whatsoever. Athletic Greens® comes
with a no-questions-asked 60-day Money-Back-GUARANTEE.
In other words, if you don‘t agree that Athletic Greens® is the best supplement you‘ve ever
tried and that‘s it‘s not all I‘ve promised…
In fact you‘re anything less than 100% completely satisfied for any reason at all – even if you
don‘t like the label…
You can return the bottle (even if it‘s empty) for a FULL REFUND of the entire purchase
price.
That your personal GURANTEE that Athletic Greens® will deliver all the health and weight
loss benefits you expect and deserve.
Remember, contains over 70 organic and natural ingredients. You‘d spend A LOT more and
waste hours of valuable time trying to source these ingredients yourself – if you could even
find them.
And each super healthy scoop packs the nutrient value of 12 servings of fruits and vegetables
you can enjoy in just 30 seconds for less that the price of your morning cup of coffee.
If you‘re truly serious about accelerating your weight loss results, you won‘t hesitate to take
advantage of this great product. CLICK HERE TO GET YOUR GREENS NOW!
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Remember, with the protection of a 60-Day Money-Back GUARANTEE, this is truly a RISK-
FREE opportunity. You have nothing to lose and everything to gain. Click Here to Get
your Greens NOW!
Now that you know about these spectacular super foods and Athletic Greens®, I want to
show you some delicious recipes I have created to set your taste buds on fire!
Although Athletic Greens® is delicious when just mixed with water, sometimes I like to
spice it up a bit!
As it is in powder form, it‘s perfect for mixing into your morning smoothie.
After years of spending hours in my kitchen making a mess, I have discovered some of the
most nutritious, appetizing, and CRAVING-FIGHTING smoothie recipes.
Here are some of my absolute favorites that I‘d recommend you start making today!
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Green Coconuts
Ingredients:
Makes: 1 serving
8-10 oz. coconut water
Crushed ice
1 scoop Athletic Greens
Go Go Juice
Ingredients:
1/2 c. unsweetened grass-fed
kefir of choice
1 scoop Athletic Greens
1 Tbsp. cacao powder
1 tsp. cinnamon
1 tsp. turmeric
1/2 c. water
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Blue Boost
Ingredients:
1 c. organic baby spinach
1/2 c. organic arugula
1 Tbsp. Athletic Greens
2 slices fresh avocado
1/3 c. organic frozen
blueberries
2-3 organic frozen
strawberries or fresh vine ripe
strawberries
1 c. filtered water
ACV Tonic
Ingredients:
1 1/2 Tbsp. Bragg's Apple Cider
Vinegar
2 tsp. honey
(adjust to taste)
1 scoop Athletic Greens
8 oz. water
Last chance…..If you missed it before, make sure you pick up your Athletic Greens®. Click
here now!
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Do you feel like a high performance pit bull that is chained to your
current training dog house? Here is your chance to break free from
the shackles and launch into the new you. Break down barriers and
shatter your previous goals – shedding the skin of your old self and
stepping into your supercharged body and mind.
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GRINDER STRENGTH PULL-UPS
BASIC COACHING
The basic coaching package comes with emails and updates every
week (daily exercises, stretching, rest days, hydration, links to videos
and info for specific goals), a free SGPT sticker
Introductory Offer: $25 per month (2 month minimum).
PREMIUM COACHING
The premium coaching package comes with physical evaluation, get a
weekly phone call, unlimited emails, weekly workouts (with weakness
focus) and updates every week (daily exercises, stretching, rest days,
hydration, links to videos and specific goals, insider tips to Kokoro), a
free SGPT sticker
$50 per month (2 month minimum)
Get the experience of a trainer who has been there in the trenches and
who has worked with many athletes in training to help them improve
in many aspects of their physical and mental abilities.
Contact Email: brad@sealgrinderpt.com
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TESTIMONIALS
from SGPT Athletes:
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SEALGRINDERPT PRODUCTS
THE GRINDER KORD
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GRINDER STRENGTH PULL-UPS
The Kord is military grade equipment. This is the same gear that I
used to rappel out of helicopters during my days on the SEAL Teams.
The Kord is guaranteed for life on any breakage.
Comes with workout PDF E-book and videos and one month of
SEALgrinderPT coaching ($50 value) for only $59.95
You can purchase here:
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