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July intense holiday program Week 1 Morning Monday Early morning running for 30 minutes, Wholegrain cereal or oats with water Afternoon School, high protein lunch with carbs Evening Session Completed Heavy weights gym session focusing on chest, biceps and Abs, high protein dinner Early morning running for 30 minutes, Wholegrain cereal or oats with water School, high protein lunch with carbs Heavy weights gym session focusing on Triceps, back and legs e.g. the snatch, clean and jerk and squats high protein dinner Wednesday Wholegrain cereal or oats with water Thursday Early morning running for 30 minutes, Wholegrain cereal or oats with water School, high protein lunch with carbs School, high protein lunch with carbs Rugby training high protein meal Friday Saturday Rest day Light lunch high protein, rugby match Rest day Rest day High protein meal and recovery Tuesday Sunday Rest day High Protein breakfast e.g. eggs and toast Rest day Heavy weights gym session focusing on Legs, back and shoulders and abs, the snatch, the clean and jerk and the squat, high protein dinner Rest day
