Making Fitness Great Again – Part 2

Making Fitness Great Again – Part 2

Making Fitness Great Again – Part 2

This week we have some big changes that have just rolled out for The Clean 5. With our mobile app launching on both the Google Play store & The Apple App Store, we are excited to make it easier for you to view our content.

We’ve also taken a new direction with our meal planning, striving to deliver more variety in our cooking, as well as better thought out instructions.

We continue on with the same 3-week training block, but we are upping the volume slightly. If anyone has any questions, always feel free to reach out to us on Facebook or Instagram via direct message. We are incredibly responsive and don’t bite (unless you think kombucha is good value).

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

Chicken Linguine Carbonara: A timeless pasta classic with a high protein twist!

Prep Time10 minsCook Time15 mins
 1 kg Diced Chicken Breast
 500 g Linguine (dry weight)
 490 g Carbonara Pasta Sauce
 250 g Trimmed bacon
 1 cup spinach leaves
1

Dice the chicken breast & bacon and boil 5L of water.

2

Brown the chicken

3

Add pasta to the boiling water for 5-10 minutes

4

Crisp the bacon

5

Add spinach and carbonara sauce to the chicken and bacon and simmer for 5 minutes

6

Divide the pasta and meat into 5 equal tubs.

Ingredients

 1 kg Diced Chicken Breast
 500 g Linguine (dry weight)
 490 g Carbonara Pasta Sauce
 250 g Trimmed bacon
 1 cup spinach leaves

Directions

1

Dice the chicken breast & bacon and boil 5L of water.

2

Brown the chicken

3

Add pasta to the boiling water for 5-10 minutes

4

Crisp the bacon

5

Add spinach and carbonara sauce to the chicken and bacon and simmer for 5 minutes

6

Divide the pasta and meat into 5 equal tubs.

Chicken Linguine Carbonara

Dinner

DifficultyAdvanced

Some delicious salmon fillets, with our favourite mashed sweet potato. Add some veggies to the mix and you have a meal fit for a king.

Prep Time8 minsCook Time15 mins
 500 g Salmon Fillets
 800 g Sweet Potato
 500 g Frozen Peas, Carrot & Corn
 3 pinches Pink Rock Salt
 25 g Butter
 ½ cup Full Cream Milk
1

Put a large pot of water on the boil.

2

Wash your sweet potato thoroughly, then slice it into 2cm cubes.

3

Add 3 pinches of pink rock salt to the boiling water, then immediately add the diced sweet potato. Turn down the heat to a simmer. Leave this for 10 minutes.

4

Get out a frying pan, turn the heat to medium. Add one tablespoon of olive oil.

5

Get a microwave safe container, add your frozen vegetables and a few dashes of soy sauce (if you wish). Microwave for 6-10 minutes (depending on Microwave).

6

Raise fry pan heat from medium to high, ensure oil coverage, then place salmon in softly. Leave the salmon for 5-7 minutes on each side, without disturbing it at all.

7

Poke the sweet potato cubes with a fork, if soft, drain the water in the pot. Once drained, add the sweet potato back into the pot before adding 1/2 a cup of full cream milk and 25g of butter. Mash the sweet potato thoroughly.

8

Remove the salmon from the pan and place each side once on a paper towel to remove excess oil. Divide all of the ingredients evenly into 5 separate containers.

Ingredients

 500 g Salmon Fillets
 800 g Sweet Potato
 500 g Frozen Peas, Carrot & Corn
 3 pinches Pink Rock Salt
 25 g Butter
 ½ cup Full Cream Milk

Directions

1

Put a large pot of water on the boil.

2

Wash your sweet potato thoroughly, then slice it into 2cm cubes.

3

Add 3 pinches of pink rock salt to the boiling water, then immediately add the diced sweet potato. Turn down the heat to a simmer. Leave this for 10 minutes.

4

Get out a frying pan, turn the heat to medium. Add one tablespoon of olive oil.

5

Get a microwave safe container, add your frozen vegetables and a few dashes of soy sauce (if you wish). Microwave for 6-10 minutes (depending on Microwave).

6

Raise fry pan heat from medium to high, ensure oil coverage, then place salmon in softly. Leave the salmon for 5-7 minutes on each side, without disturbing it at all.

7

Poke the sweet potato cubes with a fork, if soft, drain the water in the pot. Once drained, add the sweet potato back into the pot before adding 1/2 a cup of full cream milk and 25g of butter. Mash the sweet potato thoroughly.

8

Remove the salmon from the pan and place each side once on a paper towel to remove excess oil. Divide all of the ingredients evenly into 5 separate containers.

Salmon Fillets, Veggies & Mashed Sweet Potato

Training Days

Try and hit all 5 of the sessions!

Swipe to view plan 👉

Day
#
Exercise
Sets
Reps
Tempo
Rest
11Bench press4,5,531212
2Seated DB overhead press3,4,462
3AIncline fly3,3,4101.5
3BEZ-bar front raise3,3,4101.5
4AV-bar pushdown3,4,481211
4BSingle arm rope pulldown3,4,4101211
21Jog15-10 minutesSlow-medium
2Interval run2,3,4530:301
3Battle ropes2,3,4520:401
31Pull up hold4,5,520s2
2Single arm cable row3,4,481111.5
3Straight arm rope pulldown3,4,4101.5
4Wide grip seated cable row3,3,4101.5
5BB curl dropset3,3,412/81.5
6Cable curl3,3,4101x31
41Box squat4,5,532
2DB split squat3,3,45 (e/l)1.5
3Bulgarian split squat3,3,46 (e/l)1.5
4AHamstring curl3,4,4101.5
4BCalf raise3,4,410
5Rower3,4,5500m1
51Chin up4MAX2
2Incline press3,4,481.5
3Push press3,3,48 (e/l)1.5
4ASeated lateral raise3,3,4121.5
4BRope hammer curl3,3,412
4COverhead rope extension3,3,412

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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