Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy machine of choice
10 Alternating V-Ups
3 Muscle Cleans (Empty bar)
5 Hang Power Cleans (Empty bar)
**2. Workout Prep**
3 sets (add weight to each set)
4 Front Rack Walking Lunge Steps
4 Hang Power Cleans
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
– Hang Snatch
3 sets (add weight each set)
1 Hang Power Snatch
1 Overhead Squats
1 Hang Squat Snatch
* After Snatch strip down to light weight and complete: *
– Clean and Jerk
2 sets (lightweight)
1 Clean Pull
1 Clean
1 Push Jerk
The Adjudicator”
10:00 Amrap
16 Alternating Front Rack Step Back Lunges (95/65)
12 Hang Power Cleans (95/65)
Hang Squat Snatch 5×1
Hang Squat Snatch:
– 5×1, Work up in weight (moderate)
* Complet a rep every 1:00 (5:00) *
Click “Workout prep notes available” directly below for the full description
Clean Pull + Clean + Push Jerk 5×4
Clean Pull + Clean + Push Jerk:
– 1+1+2 x 5 . Work up in weight (moderate/heavy)
* Complete a set every 90 seconds (5 sets) *
Click “Workout prep notes available” directly below for the full description
Deficit Clean Deadlift 4×3
Deficit Clean Deadlift (4in) for load:
– 4×3 @ 95% 1RM Clean
– complete every 1:00 (4:00) –
Click “Workout prep notes available” directly below for the full description
Accessory
1 min couch stretch (each side)
1 min foam roll lats (each side)
1 min wide leg forward fold (use DB or sandball as an anchor – don’t force position)
Mayhem Ready Why Do You Front Rack the Way You Do?
https://www.youtube.com/watch?v=tWtyU31uOp0
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
The Adjudicator”
10:00 Amrap
16 Alternating Goblet Step Back Lunges
12 Russian KB Swings
Clean Pull + Clean + Push Jerk 5×4
Clean Pull + Clean + Push Jerk:
– 1+1+2 x 5 . Work up in weight (moderate/heavy)
* Complete a set every 90 seconds (5 sets) *
Click “Workout prep notes available” directly below for the full description
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).
TRADE-OFFS
The Lazy Macros Challenge incorporates exercise and sleep because they both affect the goals most everyone wants: improved body composition, health, and/or performance. They directly affect these outcomes, so there are some trade-offs that occur with nutrition habits.
For example, there is some point at which trying to optimize your protein intake for performance will be outperformed by training harder. In other words, hitting a new personal record in a back squat isn’t just about eating the right nutrients. You also have to push yourself in training.
Similarly, there is some point at which trying to optimize the diversity of fruits and vegetables in your diet will be outperformed by sleeping more. In other words, the anti-inflammatory effects of phytochemicals after a certain point aren’t more powerful than the repair and regrowth mechanisms that occur during sleep.
The point is to keep the big picture in mind. Often times, we can get fixated on one element in our diet, yet skip heavy days at the gym or average 5-6 hours a sleep a night. Diet quality, diet quantity, sleep and exercise are all important.
LAZY MACROS MEAL IDEAS
Need a couple more meal ideas now that you are in Week 3? Be sure you don’t miss the ice cream recipe in the link below. Srsly.
https://optimizemenutrition.com/lazy-macros-meal-ideas-week-3/
