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**
3 sets ( add weight each set)
10 sec. Bike (workout pace)
1 Sandbag Clean or Power Clean
– during rest time set and warm up for Row and wall balls –
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
Black Ranger
Teams of 2
For Time:
100/75 Calorie Assault Bike
40 Sandbag Cleans (150/100) or Power Cleans (185/115)
– rest 5:00 –
For Time:
100/75 Calorie Row
100 Synchro Wall Balls (20/14)
* Split reps as desired *
* 10:00 Time Cap on each workout *
MayhemReady ShoulderExtensionForBetterRowing
https://www.youtube.com/watch?v=GVIi0DhnveA
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).
WHERE DO I GO FROM HERE
OptimizeMe Nutrition created a (FREE) public leaderboard on the four aspects of the Lazy Macros Challenge: #800gChallenge®, Protein, Sleep, and Exercise. The rules are the same for this challenge.
So often we find ourselves worrying about details that don’t matter (like which non-dairy milk alternative is “best”) when we simply aren’t eating fruits and vegetables or sleeping enough. Use this daily tracker to keep you in check. No excessive logging or data entry. So often in nutrition, we find you don’t need something new or different; you just need to be consistent with the basics.
Create your free account with The Consistency Project today:
https://consistency.optimizemenutrition.com/
LOG YOUR POINTS
Challenge closes this Sunday with all scores due by the end of the day on Monday.
Keep up with the logging this week!
