Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min bike erg (sit/stand)
5 Deadbugs (each side)
5 up-downs
5 Single Arm Kettle Bell Swings eye level (light/each side)
10-sec handstand hold
**2. Workout Prep**
50m Shuttle Run (25m out/25m back)
5 Kettle bell swings
3 Handstand Push Ups
1 Burpee Box Get Over
**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)
2 Tempo Front Squats (2-1-0) + 1 Back Squat
Lord Zedd
18:00 Amrap
Teams of 2
2 rounds (each) (Partner 1 does 2 rounds, then Partner 2 does 2 rounds….)
100m Shuttle Run (50m down/50m Back)
15 Kettlebell Swings (1.5/1)
10 Handstand Push-Ups
5 Burpee Box Get Overs (30/24)
* Partner 1 will complete 2 full rounds followed by Partner 2. 2 rounds each = 4 rounds total
Front Squat + Back Squat 5×6
Front Squat + Back Squat:
– (3+3) x5 sets. Move up in weight each set.
* Rest 60-90 secs between sets
Click “Workout prep notes available” directly below for the full description
Accessory
3 rounds
1 min plank hold
30 sec side plank (left/right)
30 flutter kicks (each side)
15 Russian Twists
MayhemReady ImprovedTrunkFunctionForImprovedPowerTransmission
https://www.youtube.com/watch?v=KMsZpdA13e4
Lord Zedd
18:00 Amrap
Teams of 2
2 rounds (each) (Partner 1 does 2 rounds, then Partner 2 does 2 rounds….)
100m Shuttle Run (50m down/50m Back)
15 Kettlebell Swings
10 Push-Ups
5 Burpee Box Get Overs
* Partner 1 will complete 2 full rounds followed by Partner 2. 2 rounds each = 4 rounds total
Front Squat + Back Squat 5×6
Front Squat + Back Squat:
– (3+3) x5 sets. Move up in weight each set.
* Rest 60-90 secs between 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).
I’M NOT LOSING WEIGHT
It is possible not to lose weight on the Lazy Macros Challenge. Any diet, where you do not control all of the intake by weighing and measuring everything you eat, will have variable results (this is also true for those that want to gain mass).
In Lazy Macros, the premise is to eat “enough of the good stuff” (fruits, veggies, and protein) that you don’t eat “too much” of the bad stuff (pizza, chips, cookies, beer, etc.). The “problem” is that nothing is restricted. While this is the reason that many people find it sustainable, it also means there is enough wiggle room to eat too many calorically dense goodies.
In any case, where you are not seeing the results you want from a diet, it’s time to get more exacting. You need to commit to weighing and measuring your food to understand where and how your diet is keeping you from your goals.
THIS WAS TOO MUCH PROTEIN
There has been plenty of information about why the multiplier is set where it is. However, if you find it’s not a sustainable intake, it is better to find as high a value below the 0.7 g/lb bodyweight multiplier that you can sustain. You must prioritize sustainability with nutrition because changes happen in the long-term. Even though 0.7 might be more ideal from a training or body recomposition perspective compared to say 0.5, if you only stick to 0.7 for three days… it doesn’t matter much. You’ll have much better results sticking to 0.5 in the long-term versus starting and stopping at 0.7.
Sustainability is the most important factor in diet selection.
LOG YOUR POINTS
Challenge closes this Sunday with all scores due by the end of the day on Monday.
Keep up with the logging this week!
