Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
2 Rounds
30-sec row
30-sec assault bike
5 dynamic squat stretch
3 Clean Pull + 3 Hang Power Clean (PVC or Empty Bar)
3 Front Squats + 3 Push Press (PVC or empty bar)
**2. Workout Prep**
– @Workout Pace –
20 Sec. Row
20 sec. bike
**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:
2 sets (Empty Bar)
1 Clean Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk Dip
1 Push Jerk or Split Jerk
– Into complex –
Red Ranger
Every 7:00 (3 sets)
18-14-10*
Calorie Row
Calorie Assault Bike
*15-12-9 calories for women
Pause Clean + Clean + Jerk Dip + Jerk 3×4
Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk:
– (1+1+1+1) x 3 working sets.
* Rest 60-90 secs between sets
Click “Workout prep notes available” directly below for the full description
Clean & Jerk 4×1
Clean & Jerk:
– 4×1 (Build-up from the previous complex)
* rest 60 seconds between sets *
Click “Workout prep notes available” directly below for the full description
Accessory
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
MayhemReady FullGripFrontRack
https://www.youtube.com/watch?v=BxrKGr_g5hI
Red Ranger
Every 7:00 (3 sets)
15-12-9*
Calorie Row
Calorie Assault Bike
*12-9-6 calories for women
Clean & Jerk 5×3
Clean & Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
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).
CALORIC EXPENDITURE – PART 2/4 (RMR & LEAN MASS)
Check out yesterday’s post to learn about your Resting Metabolic Rate (RMR).
There aren’t too many factors that you can control that influence your Resting Metabolic Rate (RMR) except building lean muscle mass.
And why would you want to build lean muscle mass? There are performance reasons (increasing strength) or aesthetic reasons (looking lean). But, the more muscle mass you have, the higher your resting metabolic rate. Said another way, you burn more calories at rest with more lean muscle mass because muscle is a metabolically expensive tissue.
Another benefit of increasing mass is that you protect against the negative effects of sarcopenia. Sarcopenia is the natural loss of muscle mass with age; it is associated with increased mortality (someone needs to have the strength to get themselves off the floor to live on their own). Building a large reservoir of muscle mass is a good way to minimize its effects as you age.
CALORIC EXPENDITURE – PART 3/4 (RMR & TRAINING)
Variables in training include activity type (e.g., running vs. back squats), volume (1 mile vs. 5 miles), and intensity (jog vs. sprint). Activities performed with intensity result in the greatest increase in muscle mass.
Intensity refers to both high speed and load. Higher-intensity activities may include 50 back squats for time at 135 pounds (60kg) as well as going for a max load for 5 repetitions in a back squat. So long as the person pushes themselves hard in the effort, they can develop muscle mass either way. This is one of the reasons people add muscle mass doing CrossFit-style training even though they aren’t lifting heavy every day.
Interestingly, you may not burn more calories in a lifting session versus going for a run for the same duration. But, the lifting sessions stimulate greater muscle development and it’s this greater muscle development that increases one’s lean mass. This increase in lean mass also increases one’s resting metabolic rate. The long-term investment analogy works well to describe this relationship between training and RMR.
Check out this graphic to help understand this series of posts:
https://optimizemenutrition.com/wp-content/uploads/2019/12/Understanding_RMR.png
