Sunday, May 30, 2021

Trini Kwan (Beginners = 2000m PR above 8min)
Row “Aerobic Threshold”
2min at fast, 20sec sprint,
Rest 90sec,
90sec at fast, 20sec sprint,
Rest 90sec,
60sec at fast, 20sec sprint,
Rest 90sec,
30sec at fast, 20sec sprint

Trini Kwan (Intermediate = 2000m PR 7-8min)
Row “Aerobic Threshold”
500m at fast, 100m at sprint,
Rest 90sec,
375m at fast, 100m at sprint,
Rest 90sec,
250m at fast, 100m at sprint,
Rest 90sec,
125m at fast, 100m at sprint

Trini Kwan (Advanced = 2000m PR sub 7min)
Row “Aerobic Threshold”
600m at fast, 100m at sprint,
Rest 90sec,
450m at fast, 100m at sprint,
Rest 90sec,
300m at fast, 100m at sprint,
Rest 90sec,
150m at fast, 100m at sprint

Cool Down
3min at easy “cool down” pace

Mayhem Bodybuilding
5 sets
20 Barbell Curls (moderate)
30 Banded Tricep Extensions

4 sets
25 Dumbbell Hammer Curls (both arms) (light)
25 Dumbbell Skull Crushers (both arms) (light)

4 Sets
30 Banded Bicep Curls
15 Single Arm Tricep Overhead Extensions (each arm) (light/moderate)

3 Sets
15 Dumbbell Curls (each arm) (light/moderate)
15 Dumbbell Tricep Kick Back Extensions (each arm) (light/moderate)

3 Sets
12 Strict Dips (on Bar or Rings)
12 Supinated Pull Strict Pull Ups

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).

LEADERBOARD
Check out your standings here:
https://app.sugarwod.com/athletes/challenges/lazy-macros?date=20210503

CONGRATULATIONS
https://www.youtube.com/watch?v=kNygrWTwp6w
You’ve reached the end of the Lazy Macros Challenge! Thank you for giving the challenge a shot! Hopefully, this isn’t the end of you eating fruits, veggies, and protein!!