Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
6 min AMRAP
50′ Bear Crawl
20 Single Unders
5 Alternating Dumbbell Hang Clean (each side)
5 Single Dumbbell Shoulder to Overhead (each side)
**2. Workout Prep**
1 set
1 Strict Handstand Push Up
3 Dumbbell Hang Power Cleans (Moderate weight)
10 Double Unders
2 Kipping Handstand Push-Ups
3 Dumbbell Push Press (Moderate weight)
10 Double Unders
The Protagonist
3 Rounds
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (50s/35s)
50 Double Unders
– Rest 1:00 –
3 Rounds
10 Handstand Push-Ups
10 Dumbbell Push Press (50s/35s)
50 Double Unders
Accessory
5 Rounds
10 Alternating Dumbbell Bench Press (build across sets)
10 Bent-over Dumbbell Row (build across sets)
3 Rounds
10 Alternating Dumbbell Bicep Curls (each side)
15 Banded Tricep Extensions
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).
LAZY MACROS MEAL IDEAS
You’ve GOT to have a few EASY meal go-to’s. So, here’s a link to a couple of ideas. Be sure to check out the breakfast idea; OptimizeMe Nutrition uses this errrrday.
https://optimizemenutrition.com/lazy-macros-meal-ideas-week-1/
WORKOUT POINT
Although the workout point is available every day, the intention is NOT to workout 7 days/week for 4 weeks straight! The intention is that everyone continues to work out at their normal frequency (4-5 days/week) with appropriate rest days.
VEGANS AND VEGETARIANS – PART 3/3
How to count tofu? Is it part of the 800g or Protein? Assuming your tofu has only beans and spices, it can count towards both! If it has other additives, it can only count towards protein.
This is one reason why using an App may be beneficial for vegans and vegetarians eating tofu, as tofu usually has more protein than other #800gChallenge items.
Keep in mind, however, if you are eating a good amount of tofu for your protein requirement, you are encouraged to eat other fruits and veggies for your #800gChallenge items. This is because an ideal diet has a wide array of whole, unprocessed foods. While beans are quite healthy, just a diet of tofu doesn’t contain the breadth and depth across vitamins, minerals, fiber types and phytochemicals for ideal health.
This brings up a great point about nutrition challenges. You can’t interpret challenge rules as truths for ideal physiology. Yes, by the “letter of the law,” tofu can be for both 800g and protein, but a diet comprised of mostly only-tofu was not the intent of the challenge.
WHY LAZY MACROS?
https://www.youtube.com/watch?v=_8tvEqT5icE
If you missed this video before the challenge kicked off, find out the rationale behind the Lazy Macros approach to diet from OptimizeMe Nutrition.
