Chris Isernio

Happy Mother’s Day to all you Mamma’s!
Have a terrific Day!

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Thursday
This is the last week!!

4 Rounds
Run 400
20 DB Snatch 50/35 (10 ea.)
15 Burpee over DB
Rest 1 minute

Shana told me it’s Teacher’s Appreciation Week at Jericho H.S.
The School is showing it’s appreciation to the teachers by providing them with an Ice cream truck and a Candy truck.
This is how they are showing their appreciation to the people who teach our kids.
This is a problem, the kids will see how the their teachers are being rewarded and think it’s ok to eat shit.
I don’t understand this at all. Why would you want to poison someone who is teaching children?
Why not do something nice for them like a gift card or a increase in salary? The teachers should go on strike cause of this
Why the fuck would they offer ice cream and candy, so they can stuff their faces, puke in their mouths, break out into cold sweats, then feel like shit and run to the toilet?
You know if the ice cream and candy is free, there’s no way they are just gonna have one cone or a piece of candy, they’re going to go wild and ransack the trucks.
They’re all gonna end up in the bathroom oozing ice cream, candy and diarrhea out their asses during class time and then be expected to go back and teach.
How can they be expected to teach tired from the sugar crash and worrying about squirting chocolate water out their buttholes?
It’s crazy, when did celebrating become stuffing your face with shit?
The teachers should go on strike over this catastrophe!
But, that will never happen because it’s been stitched into our society that it’s a celebratory event and pigging out on crap is part of the celebration.
It’s a fuckin shame.

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2 minutes for 5 sets:
Deadlift x 5 @75%

Every 4 Minutes (5) Rounds
Run 200
2 Rounds
5 Pull ups
10 Push ups
15 Air Squats

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Monday

100 Double Under
90 Sit ups
80 Walking Lunges
70 Swings
60 Box Jump
50 Burpee
40 Alternating DB Snatch 50/35
30 Single Leg RDL 50/35
20 Pull ups
10 DB Thruster 50/35

Run 400
I’s, Y’s, T’s
Shoulder External Rotations x 10
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

Every 2:30 (5) sets complete:
3 Bench Press @75%
DB Flyes 8-10

3 Sets till failure with 2 Min Rest
Dips
Standing DB Shoulder Press
DB Side Laterals
Barbell Curl (21’s)
Barbell Rows
2 Min Rest

Run 400
Around the World x 20 each direction
Leg Swings x 10
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

10 Min EMOM
10 Swings
:20 Plank

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.
It’s going to be nice out, we can do the sprints outside!

You been eating well?
This is not just a month long goal, this is a lifelong process.
You can’t just say I’m going to eat well for a month or two until I hit my goal and then fuck off.
This is not how it works.
Looking and feeling good is a lifestyle.
This means you have to make it a habit, just like you have shitty habits, you need to make eating well a habit. Eating well has to be something that you, “just do”.
Not something you do once and a while.
There’s nothing special about the people you see on social media who look ripped.
Actually, you never know what’s fake and what’s real these days, but the point I’m trying to make is, it’s all about eating well all the time.
The more of the time you eat well, the better you’re going to look.
The less time you eat well, the worse you’re going to look.
That’s all it is, EATING!!!
You eat well 100% of the time, you’ll look incredible.
You eat well 80% of the time, you’ll look good.
You eat well 50% of the time you’ll like like crap and the lower the percentage, the worse you’re going to look.
And don’t think you can out train a bad diet, it won’t work.

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Thursday
Only two weeks left!!

Complete as many reps as possible in one minute (3) rounds total:
1 – Wall Ball 20/14
2 – Sit ups
3 – Box Jump 20″
4 – Push ups
5 – Plank
6 – Run 200
7 – Rest

When did the word “salad” become synonymous with eating healthy?
Is it the lettuce, do people believe lettuce is healthy?
Is it the radish, onion, tomato, or olives that are healthy.
Is it because you can have your salad chopped?
Does having a salad chopped make it healthy?
Just because it’s a salad doesn’t mean it’s healthy.
You got the fuckin olives, cheese, nuts or seeds? There’s a shit ton of calories in these items.
How do you even know how much of these items are included in your salad?
What about the dressing on the salad, how do you know how many calories are in the dressing?
They probably drench that shit in high calorie dressing to get it to taste good. That’s what they do, they disguise the food with sugary shit.
How do you input the nutritional information in My Fitness Pal if you don’t the amount of each ingredient?
Actually these days they put dick in the salad and charge you $50 for lettuce, tomato and 3 teeny tiny pieces of bland fuckin chicken.
Make your own food!! Stop with the fuckin salads, wraps and fuckin protein drinks from Starbucks. There’s another fuckin scam, Starbucks and their “protein” drinks filled with syrup, squirts, and pumps of sugar with caramel and whipped cream on top.
People are actually eating this shit thinking, “What, I’m getting my protein in”
What’s wrong with eating some homemade chicken, steak or fish with some asparagus?
It may make your pee smell but at least your pancreas is safe from being overworked.
Stop fucking around eating foods with hidden calories and make your own food.
This way you can keep track of your calories and you know the nutritional value of what you’re eating.
Or, you can keep eating dick and wondering why you’re not losing weight.

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 3 minutes for 5 sets:
Deadlift x 3 @80%
Ab-wheel x 10 (slowwwwwwww)

12 Min Amrap
5 Thruster @115/75
7 Box Jumps @30/24
9 Burpee
120ft. Farmer Carry

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Monday

Run 800
30 Weighted Step Up 35/20
30 Knees 2 Elbow
30 Swings 53/35
Run 400
30 Swings 53/35
30 Knees 2 Elbow
30 Weighted Step Up 35/20
Run 800

I post the workout based on what an advanced athlete can do. You need to modify the exercises, reps, distance etc … to fit YOU.
For example, the 200 run takes Trishi :40, leaving him :20 to transition to the next exercise.
Then the next exercise should have taken around :30 to complete, leaving :30 to transition to the next run.
I’m speaking of yesterday’s workout.
The workout was not supposed to be 8 minutes of work and no rest till the 9th minute.
It was supposed to be at most :50 to a minute run and then into the next exercise, and then some rest. I watched Trishi do the workout, he had :20 rest on each run and around :20 to :30 rest on the weighted exercises and this was throughout the whole 35 minutes.
I know what you’re going to say now, “Well, Trishi is like 20 years old and in superb shape”.
This is exactly the reason you are supposed to modify.
What would the world be like if I designed the workouts with a slow person in mind, what would Trishi do, doy!
Keep this in mind, I’d much rather you go hard and rest than go slow and keep moving.
Now when I say hard, this doesn’t mean you have to go balls to the wall through each exercise. What I means is, just move through the exercise quickly so you get rest. This is especially so when you are on a time constraint like yesterday’s workout.
You had a minute to do each exercise, unfortunately this turned into 4 rounds of an 8 minute workout.
This is not as beneficial as working harder for a shorter period of time and then resting, much like doing single unders as opposed to doing double unders.
Single unders are ok but they are nowhere near as beneficial as doing double unders.
A good comparison would be, single unders are like running a certain distance at a slow speed as opposed to double unders is like sprinting that same distance.
You know how you feel when you sprint, right?
Doesn’t feel anything like a jog, does it?
Of course not, you’re a mess, like this guy, a mess!

Run 400
I’s, Y’s, T’s
Shoulder External Rotations x 10
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

Every 3 Min x 3 sets:
Bench Press x Failure increase by 5lbs
Negative Chin ups x 5

3 sets till Failure
Dips
Front Plate Raises
DB Side Laterals
Alternating DB Curls
Gorilla Rows
2 Min Rest

Run 400
1 Min Deep Squat
10 Goblet Squat
10 Cossack
10 WGS
10 Bird Dog
1 Min Plank
:30 Star Plank
90/90 10 ea. side
10 Dead Bug

36 Min EMOM (4) sets:
1 – Run 200
2 – Devil’s Press x 5 @50/35
3 – Run 200
4 – Sit ups x 25
5 – Run 200
6 – Power Clean x 5 @155/105
7 – Run 200
8 – Sled Push x 4
9 – Rest