Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min assault bike
5 Up Downs
5 Kip Swings + 1 Strict Pull Up
5 Power Snatches (empty bar – build across sets)
**2. Workout Prep**
1 set (each)
20 sec. Assault Bike
5 Pull Ups
1 Power Snatch (at workout weight)
“Don’t Try To Understand It. Feel It.”
Power Snatch (185/135)
Burpee Box Jump Overs (30/24)
20 GHD Hip Extensions
10 Sandbag Stepback Lunges (each side) (Hold sandbag in front rack position)
10 Sandbag Squats (Hold in the front rack position)
* Start with a light/sandbag/Med-Ball and add weight if athletes feel comfortable *
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).
DOSE AND CONTEXT
People often want to know about “bad” foods, but any food can be PART of a healthy diet. Dose and context are very important concepts in nutrition because foods aren’t “yes” or “no.”
1) Dose – How MUCH of that food did that person have? One bite? One serving size? One container?
2) Context – What ELSE are they eating in their diet? Are they eating a diet of fruits, veggies, and lean meats? Or, are they eating a diet with lots of processed foods?
For example, a person who is eating lots of fruits and vegetables can have more ice cream than someone eating fast food at every meal.
ESSENTIAL VERSUS OPTIMIZATION
Carbohydrates are not essential to live. Your body can live on essential proteins and fats. It is for this reason that people often shun carbohydrates, but that’s a flawed philosophy. The fact that the human body has very robust mechanisms to safeguard life doesn’t mean that it is optimal. It just means biology makes survival paramount.
Carbohydrates can optimize your body composition, health, and performance. When talking about whole, unprocessed fruits and vegetables they contain vitamins, minerals, fiber, and phytochemicals that affect health (like your immune system) and performance (via energy production and recovery). Carbohydrates coming from fruits and vegetables also have a low caloric density – so people can lose or control weight more easily. Even some processed carb options will be necessary for elite performance. Carbs are a necessary fuel source for high-intensity training and professional athletes need so many calories to support their training — it’s impossible to do it on just broccoli and strawberries.
Remember, any protein grams count towards your protein target but to keep it “lazy,” here are some tips:
– If you hit 800 grams of F+V, you can credit 10 grams of protein from those foods.
– Use the nutrition label on items and just count those where you get at least 10g of protein per serving.
– 1 ounce (28g) of cooked meat has ~7 grams of protein.
– Most servings at restaurants are ~4 ounces (~100g); you can ask, too!
Check out your standings here:
Bookmark the link – it will be the same throughout the challenge!