Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
– into –
Every 1:00 (5:00)
4 Up Downs
5 Wall Balls
6 Step-ups
**2. Workout Prep**
1 set
4 Alternating Step Back Lunges (little lighter then workout weight)
3 Hang Power Cleans
Baba Yaga
3 Rounds
200ft Farmer Carry (100s/70s)
30 GHD’s
30 Wall Balls (20/14)
Accessory
3 rounds
15 Dumbbell Bench
10 Banded Pull-ups
-into-
3 rounds
15 Barbell Curls
15 Lying DB Tricep Extension (each side)
Mayhem Ready Mobilization of the Week: Elevated Couch Stretch
https://www.youtube.com/watch?v=dJ1twW4hmOg
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
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).
DATA IS SECONDARY TO ACTION
In a world of big data and artificial intelligence, there is SO much emphasis on data collection. We have a tracker for everything. When people collect data, they often feel it’s inherently precise or “scientific.” In reality, the data you collect is far less important than the action you are taking.
As an example, suppose you slept for 9 hours … but you were up from 3-5 AM due to stress. The data (9 hours) looks like a lot of sleep, but the quality wasn’t that good. So, data is our best description of what is happening. The important thing is that you slept enough, ate well, trained hard… not that you have data on it.
Many times, the biggest benefit from trackers or apps is that they motivate habit change. When people see the data (“Your recovery is down: sleep more”), they are motivated to change behaviors. But again, the benefit comes from the actual changed behavior — NOT that your recovery is poor.
While data tracking can be useful, we can’t get too bogged down with logging extraneous data. This is why the point structure for the challenge is simple. We need habit change in real time, we don’t need precise data about it.
SHOULD I GO PLANT-BASED?
The 2019 documentary “Game Changers” suggested a plant-based diet is optimal, particularly for athletes.
While there are many concerns about its validity (first of all, it’s a movie), one-word diet descriptors can have many faults in application. For example, someone can eat “Paleo” with bacon dipped in almond butter, cacao-coconut treats, and too many plantain chips. Or, they can eat “Paleo” with plenty of lean meats, fruits, and veggies. We see this also with “plant-based.” Take a look at the ingredient list and nutrition label on many “plant-based” products. You’ll find they aren’t necessarily any healthier than animal-based counterparts.
The second thing to keep in mind is that if people include more whole, unprocessed foods in their diet, they will see an improvement in weight, health, and/or performance. This is why people can see improvement from going vegan, vegetarian, Paleo and even the #800gChallenge®. It is this reason why some experience such a positive shift going plant-based.
An ideal diet is one where you achieve the right micronutrient density at the appropriate caloric load. That can happen with or without meat.
LEADERBOARD
Check out your standings here:
https://app.sugarwod.com/athletes/challenges/lazy-macros?date=20210503
