Back to Basics – Part 3

Now we enter our third and final week of our ‘Back to Basics’ program. We wanted to establish the fundamentals of eating well and training hard before moving onto our next block, which will be sure to challenge you a little.

Welcome to week 3 of back to basics!

Now we enter our third and final week of our ‘Back to Basics’ program. We wanted to establish the fundamentals of eating well and training hard before moving onto our next block, which will be sure to challenge you a little.

Make sure you listen to your body above all else, this is the most important thing you can do when you are increasing your training volume and eating whole foods. Over the next few weeks you can expect a new direction with our training plans, making them more dynamic, and less reliant on equipment. Thanks to everyone that has been using The Clean 5 so far, we appreciate it so much and have had some really awesome feedback.

On top of your two main meals, we want you to select 1 breakfast (optional) and 1-3 snacks from the snack board to have throughout the day. The idea is to always be satisfied with your food intake, without going over the top and never starving yourself.

Get prepared and lets hit the week.

Your Meals

Lunch

[cooked-recipe id="5415"]
(recipe not found or in draft status)

Dinner

[cooked-recipe id="5414"]
(recipe not found or in draft status)

Training Days

Try and hit all 5 of the sessions!

Swipe to view plan 👉

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How to read the program?

  1. Sessions 1-5 should be completed in order across the week.
  2. In column 2, “2A, 2B” represents a superset. A superset involves you completing exercise “A” immediately followed by exercise “B”.
  3. In the “Sets” column, the 3 numbers represent the sets assigned to week 1,2 and 3. In most cases the amount of sets will increase across the training block.
  4. In the “Reps” column, (e/l) stands for ‘each leg’, (e/a) for ‘each arm’.
  5. Tempo is specific to the exercise but the 3 numbers represent the seconds assigned to the ‘up’, ‘pause’ and ‘down’ stages of the exercise. The pause will always be at the highest tension point of the exercise.

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