Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 sec. machine
30 sec Jump Rope
10 band pull aparts
10 Alternating Single-Arm Dumbbell Bench Press
**2. Workout Prep**
3 Dumbbell Bench (moderate)
10 Double Unders
**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:
3 working sets (light/ all behind the neck)
2 Snatch Grip Press
2 Snatch grip Push press
2 Snatch grip Push Jerk
– into strength –
6-12-18-24. . .
Dumbbell Bench Press (50s/35s)
50 Double Unders (After each set)
Behind the neck Jerk 1×1
Behind the neck Jerk:
– Build to a heavy single for the day in 10 minutes
* rest 60 seconds between sets *
Click “Workout prep notes available” directly below for the full description
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
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).
UNDERSTANDING “RESULTS” FROM DIFFERENT DIETS
The two main factors to achieve better body composition, health, or performance through nutrition comes from proper diet quality and diet quantity. If someone starts a new diet, and the diet rules help them reduce the total quantity of food OR help them eat better quality, they will see “results.”
For example, someone who eats a fast-food diet may decide to eliminate soda. Just this change can produce massive results! They will lose weight (reduced total calories from no soda), even though they are still eating fast-food. But just because they saw results doesn’t mean they are at optimal yet (obviously, they need more vitamins and minerals from fruits and veggies!).
This causes SO much confusion in nutrition. People often think diets work in so many different ways; they don’t. Changes like drinking more water, or skipping breakfast, or even the #800gChallenge® are simply changing diet quality and quantity.
Suppose that you want to do macros. Not Lazy Macros, but legit, weigh and measure everything you eat. Before you get lost in the weeds of “exactly” which numbers to pick, keep this in mind: the magic is NOT in any specific numbers of protein, carbohydrate, and fat. The “magic” (results) comes from the fact that you commit to being consistent with your intake. Ultimately, whatever numbers you get from a calculator or health coach have to be road-tested. You have to put them into practice and see the results from them.
Here is a blog series on how to do Macros (with a free calculator):
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