Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (Light/Moderate Pace)
Crossover symmetry warmup or Banded 7’s
Skill Transfer Warmup
**2. Workout Prep**
Build weight on snatch
15 min Amrap
30 Snatch (75/55)
30 Snatch (135/95)
30 Snatch (165/115)
Max Snatch (210/135)
* Athletes may Power or Squat
5-8 Glute Ham Raises
10 Bulgarian Split Squat (each side)
10 Single Leg Barbell RDL’s (each)
DAILY LAZY MACROS POINTS
+2 points for 800g+
+2 points for Protein target
+1 point for qualifying Workout
+1 point for 7 hrs+ Sleep
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).
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CALORIC EXPENDITURE – PART 4/4 (RMR & AGING)
Check out the two previous days to see Parts 1, 2 and 3.
As you age, your Resting Metabolic Rate (RMR) decreases. This is in part due to the muscle mass that is lost as a natural part of the aging process. This is one of the contributing factors why people often gain weight with age. Even though they are eating the same way they always have, their caloric need decreases with less muscle mass. And because of the decreased muscle mass, they typically also workout with less intensity (thereby decreasing the calories burned during that session as well as the potential for muscle mass growth).
UNDERSTANDING “HEALTHY” FOOD MARKETING
Food processing generally results in an increased amount of carbs and fat (because that is what sells!). There are a lot of products that are marketed under the guise of being more natural or healthy, but they have the same caloric density as their conventional counterparts.
Here are words that have no direct effect on the carb and fat content:
-Dairy-free / nut-free / grain-free (carbs can be added from sugar and/or fat sources like coconut)
Here are words where only carbs OR fat are controlled:
-Keto/low-carb (the product will be high in fat)
-Low-fat/reduced-fat (the product will be high in sugar)
People often feel like they are making better decisions when they buy these “natural” products, but generally, they are no better off — especially in terms of total calories.