The SAVAGE
bespokewellness
THE SAVAGE is built for the competitive animal who seeks unrivalled repeat effort strength and an unrelenting conditioning capacity. THE SAVAGE is a 7-day program, consisting of 3 x in-gym sessions, 2 x conditioning and 2 x Recovery sessions.
THE SAVAGE is time efficient, there’s no slow build, you get to work straight away and don’t stop until you have finished. It requires you to demand and expect more of yourself. Push yourself and see the SAVAGE arise.
Tried and tested with field, court & hybrid athletes, it challenges you physically and mentally and moves you closer to a SAVAGE animal inside and out.
THE SAVAGE can be done at a home gym, crossfit gym or performance training centres.
Circuit
A
3 x rounds Lateral bound x 5 each way Plyo push up off bench x 3 Explosive KB Swing x 5
B1
Trap Bar Deadlift
5 x 5
B2
Bench Press
5 x 5
Circuit
C
TEST #1 * FOR TIME A1. BB Deadlift x 10/8/6/4/2 A2. BB HangPowerClean x 10/8/6/4/2 A3. BB Push Press x 10/8/6/4/2 Weight to use: Approximate 6-8RM Push Press
D
DB Floor Press (Close Grip)
1 x 50
E
Inverted Row
1 x 100
F
Landmine Hip to Hip Rainbows
3 x 30
Circuit
A
Test # 2 3 x 1km with 3 min rest between each set How to perform: Find a flat running track. Place 2 cones 100ms apart. Run up and back 5 times for a total of 1000 ms or 1km. Rest 3 minutes and repeat for 3 sets Record each effort
Circuit
A
3 x rounds Seated Box Jump x 3 Duck Unders x 10 Rope Waves x 100
B1
Back Squat
5 x 5
B2
Chin-Up
5 x 5
Circuit
C
TEST #3 *For time 200Om Bikeerg
Circuit
D
Push Up complex with Foam Yoga blocks *For time Hands on Mid Height Block + Hands on Flat Block + Hands on Floor 10+10+10 8+8+8 6+6+6 4+4+4 2+2+2
Recovery
A
Recovery 1
Block 1: Walk 15 minutes Block 2: Foam Massage 5 minutes Work through: *Calfs *Hamstrings *Glutes *Lower/Mid/Upper back *Lats *Anterior Tibialis *Quads & TFL Spikey Ball Self Massage 5 minutes Work through: *Base of foot *Glutes *Lower/Mid/Upper back including scapulas Block 3: 3 x rounds Pidgeon Stretch 30 seconds each leg Banded Hamstring Stretch 30 seconds each leg Deep Lunge Stretch 30 seconds each leg
Circuit
A
3 x rounds Medicine Ball Slam x 10 MB walking lunge x 5/5 Airbike x 5 cals
B1
Hang Power Clean
5 x 5
B2
Strict Press
5 x 5
Circuit
C
TEST #4- for time This is an absolute sprint. Perform an easy warm up set with lighter weights. Take a minutes rest and then let your inner Savage out. Choose either KBs or DBs 10 x Snatch 10 x Front Rack Squat 10 x Swings 10 x Push Press KB = 18-24kg DB = 17.5 -25kgs *2 x KB's or DB's
Circuit
D
Barbell Curl + Overhead Press (same grip as BB Curl) 20+20 18+18 16+16
E
Ab rollout
1 x 35
Circuit
A
Easy warm up jog for 5 minutes 4 x rounds 2 mins solid to hard 2 mins easy recovery jog Easy warm up jog for 5 minutes
Circuit
A
Block 1: Walk 15 minutes Block 2: Foam Massage 5 minutes Work through: *Calfs *Hamstrings *Glutes *Lower/Mid/Upper back *Lats *Anterior Tibialis *Quads & TFL Spikey Ball Self Massage 5 minutes Work through: *Base of foot *Glutes *Lower/Mid/Upper back including scapulas Block 3: 3 x rounds Pidgeon Stretch 30 seconds each leg Banded Hamstring Stretch 30 seconds each leg Deep Lunge Stretch 30 seconds each leg
Recovery
A
Recovery 2
Block 1: *Walk 20-30 minutes Block 2: Water based recovery *Pool, Ocean, River, Ice Bath
Sammy Yee
Sam is the founder of Bespoke Wellness, an Australian brand based on a holistic wellness approach designed for human performance optimisation. His experience includes working with athletes in the AFL, A-league and NBL, private clients and hosting wellbeing & performance retreats in Tasmania, Noosa, Byron and Bali. Challenge your performance limits whilst inspiring those around you!
