Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
+
Junkyard Dog
**2. Strength Prep**
Burgener Warm-Up + Skill Transfer
– into –
3 sets (add weight to each set)
1 Power Snatch + 1 Overhead Squat + 1 Snatch
* After the snatch is complete the body will be warm so just take the weight back down and have athletes perform some clean-up reps to get familiar with the movement before adding weight….. Do the same for Back Squats
**3. Workout Prep**
2 sets
3 Knees to Elbows + 2 Toes to Bar
2 Dumbbell Squat Snatch (1 on each arm)
– During rest time make sure to hit a few reps at each movement and progress up in weight for deadlift. –
Snatch 1×1
Snatch:
– Build to a heavy single in 15 mins
* rest 60 seconds between sets *
Click “Workout prep notes available” directly below for the full description
Clean & Jerk 1×1
Clean & Jerk for load:
– Build to a heavy single in 15 minutes
* rest 60 seconds between sets *
Click “Workout prep notes available” directly below for the full description
Back Squat 6×1
Back Squat for load:
– Build to a heavy single for the day in 6 working sets
* rest 60 seconds between sets *
Click “Workout prep notes available” directly below for the full description
Parabellum
AMRAP 8 Minutes
16 Toes to bar
12 Alternating Dumbbell squat snatches (50/35)
-Rest 8 Minutes-
AMRAP 8 Minutes
48 Double unders
6 Bar muscle-ups
-Rest 8 Minutes-
AMRAP 8 Minutes
16/13 Calorie Bike Erg or 14/11 Calorie Row
12 Deadlifts (225/155)
Power Clean Spine Load Error | Feat. Kelly Starrett | MobilityWOD
https://www.youtube.com/watch?v=daF2kgFUNwk
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).
STRESS
Beyond the four factors tackled in this challenge (diet quality, diet quantity, exercise, and sleep), stress also has a big influence on health, body composition, and performance. Not just the physical stress from training, but mental stress can negatively affect these endpoints.
If there was a meaningful way to measure stress across a group of people, it would have been included in this challenge. But stress is REALLY subjective and there are times when stress is quite healthy (hello, productivity!). But just because we can’t measure it fairly and easily across a group doesn’t mean that you should ignore it. If you have a lot of mental or emotional stress, decreasing it SHOULD become a priority for you. Consider working with a mental health practitioner or going to therapy. Depending on the level of stress, even simple breathing or short daily meditation exercises can make a meaningful difference.
