Back to Basics – Part 3

Back to Basics – Part 3

Back to Basics – Part 3

Welcome to week 3 of back to basics!

Now we enter our third and final week of our β€˜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

DifficultyBeginner

Beef Stir Fry: One of our fastest, simplest meals to cook. We genuinely look forward to pulling this one out of the freezer.

Prep Time10 minsCook Time15 mins
 1 kg Diced beef
 4 cups Brown rice (dry)
 500 g Frozen mixed vegetables
 100 g Lee Kum Kee teriyaki beef sauce
1

Prepare the rice in a rice cooker or on the stove

2

Add beef to a pan and cook thoroughly

3

Once cooked, add teriyaki sauce to the beef

4

Add rice, beef and vegetables together in the pan

5

Separate into the desired amount of containers

6

Add extra soy sauce if desired

7

Separate evenly into the desired amount of tubs (5 for the average person)

Ingredients

 1 kg Diced beef
 4 cups Brown rice (dry)
 500 g Frozen mixed vegetables
 100 g Lee Kum Kee teriyaki beef sauce

Directions

1

Prepare the rice in a rice cooker or on the stove

2

Add beef to a pan and cook thoroughly

3

Once cooked, add teriyaki sauce to the beef

4

Add rice, beef and vegetables together in the pan

5

Separate into the desired amount of containers

6

Add extra soy sauce if desired

7

Separate evenly into the desired amount of tubs (5 for the average person)

Beef Stir Fry

Dinner

DifficultyBeginner

Burrito Bowl: This is truly one meal that will get you through your day, who doesn't love some Mexican.

Prep Time5 minsCook Time15 mins
 1 kg Pork mince
 2 cups Brown rice
 800 g Annalisa four Beans Mix
 23 cups Mixed peas, corn, capsicum
 30 g Old el Paso taco spice mix
1

Brown the pork mince in a pan

2

Prepare the rice in a rice cooker or on the stove

3

Add the taco spice to the mince

4

Once cooked, add the rice to the mince as well as the beans and vegetables

5

Divide evenly into desired amount of containers

6

Add sour cream or avocado if desired

7

Separate evenly into the desired amount of tubs (5 for the average person)

Ingredients

 1 kg Pork mince
 2 cups Brown rice
 800 g Annalisa four Beans Mix
 23 cups Mixed peas, corn, capsicum
 30 g Old el Paso taco spice mix

Directions

1

Brown the pork mince in a pan

2

Prepare the rice in a rice cooker or on the stove

3

Add the taco spice to the mince

4

Once cooked, add the rice to the mince as well as the beans and vegetables

5

Divide evenly into desired amount of containers

6

Add sour cream or avocado if desired

7

Separate evenly into the desired amount of tubs (5 for the average person)

Burrito Bowl

Training Days

Try and hit all 5 of the sessions!

Swipe to view plan πŸ‘‰

Day
#
Exercise
Sets
Reps
Tempo
Rest
11Bench press4,5,552
2AIncline DB neutral press3,4,4101.5
2BDB tempo fly3,4,483X11.5
3Plate raise3,3,4101111.5
4Tricep push up4102X11
5OH DB extension4101
β€”β€”β€”β€”β€”β€”
21Box jump3,4,552
2Squat3,4,48 (e/l)1.5
3AMedball slam3,4,42560s
3BBodyweight walking lunge3,4,460 sec-
4ARopes2,4,630s60s
4BRower2,4,6250m-
β€”β€”β€”β€”β€”β€”
31Chin up4,5,552
2Single arm DB row3,4,481111.5
3Wide grip BB row3,4,4101.5
4ADB incline reverse fly3,3,4101.5
4BPreacher curl3,3,4101.5
5Hammer curl4101X21
β€”β€”β€”β€”β€”β€”
41Bench press (Pause)4,5,551112
2Reverse grip DB press3,4,4101.5
3Standing DB OH press3,4,4101.5
4ACable pullover3,3,4101.5
4BSkull crushers4101
5Triceps kickback410 (e/a)1211
β€”β€”β€”β€”β€”β€”
51Deadlift3,4,452
2Front squat3,4,481.5
3ASingle leg glute bridge3,3,48 (e/l)1.5
3BHeel raised goblet squat3,3,4121.5
3CSeated calf raise3,3,4151.5
4Bike2,3,4430 fast, 30 rest2

How to read the program?

  1. Sessions 1-5 should be completed in order across the week.
  2. In column 2, β€œ2A, 2B” represents a superset. A superset involves you completing exercise β€œA” immediately followed by exercise β€œB”.
  3. In the β€œSets” 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 β€œReps” column, (e/l) stands for β€˜each leg’, (e/a) for β€˜each arm’.
  5. Tempo is specific to the exercise but the 3 numbers represent the seconds assigned to the β€˜up’, β€˜pause’ and β€˜down’ stages of the exercise. The pause will always be at the highest tension point of the exercise.

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