Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warm-up
or
Banded 7’s
– into –
Roxanne Burpee Warm Up ( A lot of fun and make sure athletes are listening)
**2. Workout Prep**
1 set
5 Pull-Ups
5 Push-Ups
5 Sit-Ups
5 Air Squats
Mighty Morphin Power Rangers
“Angie”
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
– 20:00 time cap –
Snatch Deadlift to Mid Thigh + High Pull + Snatch 3×3
Snatch Deadlift to Mid Thigh + High Pull (From the ground) + Snatch:
– (1+1+1) @ 65% 1RM Snatch
– (1+1+1) @ 70% 1RM Snatch
– (1+1+1) @ 75% 1RM Snatch
*Rest 2 minutes between sets *
Click “Workout prep notes available” directly below for the full description
Accessory
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
Mayhem Ready Squat Cycle Knee Health
https://www.youtube.com/watch?v=MDtDoBpKhxQ
DAILY LAZY MACROS POINTS
+2 points for 800g+
+2 points for Protein target
+1 point for qualifying Workout
+1 point for 7 hrs+ Sleep
Notes:
6 possible points/day
Your gym lead defines what qualifies as a workout.
Sleep is 7 or more hours a night, measured with a tracker or as “time in bed” as 7.5 hours. Time in bed must be in sleeping mode (not watching TV, using phone, talking, etc).
GET BACK IN THE GAME
Did you fall off the challenge? Maybe you think it’s pointless to restart since there is only a week left?
STOP.
There is always value in working on your nutrition. Even if you are out of the points race, health, performance, and weight changes are about accumulating more good days than not throughout your life. There is value in recommitting to the challenge because it’s always the right time to eat more fruits and vegetables. You’ll find that if you wait for motivation or another challenge to get “back on the wagon,” nutrition habit change may never come. You have to work through the ups and downs of motivation to get a habit in place. Motivation comes and goes, but a habit works regardless.
CALORIC EXPENDITURE – PART 1/4 (YOUR TOTAL CALORIC NEED)
The amount of calories you need on any given day can be described by two categories: 1) calories for your basic physiological needs; and 2) calories for activity (moving around during the day and workouts at the gym). Your basic physiological needs component is largely comprised of your Resting Metabolic Rate (RMR), and this is for things like having a core temperature, a heartbeat, and basic cognitive functioning.
People are often surprised to hear that for most people (i.e., the non-professional athletes) the calories you burn during exercise tend to be the smaller portion of your total caloric need. It turns out, having a core temperature and a heart rate requires a lot of energy! And how many calories you need for this Resting Metabolic Rate is largely dependent on factors you can’t control (e.g., age, sex, genetics). This is why nutrition is so important towards improving body composition, health and performance! Yes, you can exercise more, but controlling dietary intake has the greater potential to drive changes – particularly in the short-term.
