Chris Isernio

LIFT:

SLRDL
PERFORM 50 REPS OF EACH LEG
@55/35

WORKOUT:

3  Double KB Snatch  @55/35
1-2-3-4-5-6-7-8-9-10-11-12  Thruster @55/35
For 12 Minutes

LIFT:

BULGARIAN SPLIT SQUAT

7 X 12  6 REP EACH LEG
EVERY 90 SECONDS

BULGARIAN SQUATS ARE USEFUL FOR EQUALIZING THE STRENGTH IN YOUR LEGS.
MOST PEOPLE DON’T HAVE THE SAME SYMMETRY OR STRENGTH IN THEIR LEGS, TRAINING THEM INDEPENDENTLY IS THE PERFECT WAY TO GET THEM EQUAL.
SO DON’T OVERLOOK THEM.

WORKOUT:

12 MIN EMOM
3 CLEAN AND JERKS @135/95
5 BURPEES

DUE TO THE WEATHER TOMORROW, MONDAY THE 4TH THE GYM
WILL BE CLOSED FOR THE FIRST TWO CLASSES.
THERE WILL BE NO 5:30 AND 7 AM CLASSES TOMORROW, MONDAY.
THE GYM WILL OPEN AT 8:15 AM TOMORROW.
SORRY FOR THE INCONVENIENCE TOMORROW.  MAYBE I SHOULD TRY MY HAND AT SHOVELING TOMORROW!!!!

Lift:

Back Squat
20 Reps
Add 5 lbs from last week

Workout:

3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

 

WORKOUT:

30 MIN AMRAP
DEADLIFT @275/165
EITHER HSPU 10 REPS OR HAND RELEASE PUSH UPS 10 REPS
15 BOX JUMPS @24/20

THE GYM WILL BE CLOSED TOMORROW, MONDAY MORNING FOR ALL MORNING CLASSES.
OUT OF RESPECT FOR THE RUOCCO FAMILY I FEEL  WE SHOULDN’T BE OPEN FOR THE MORNING.
CLASSES WILL REUSME FOR THE NIGHT TIME.

AS SOME OF YOU DID NOT KNOW TIM AND TARA, THE GYM WILL BE OPEN IF YOU WANT TO GO AND TRAIN IN THE MORNING AS AN OPEN GYM
THERE WON’T BE ANY CLASSES GOING ON IN THE MORNING.

BACK SQUAT
5 REP EMOM
FOR 6 MINUTES TOTAL

WORKOUT:

100 DOUBLE UNDERS
THRUSTERS 50 REPS @65/35
PULL UPS  30 REPS
BIKE FOR 30/20 CALORIES

WORKOUT:

OPEN WOD 19.1

I know i’ve made mention of this before but apparently it didn’t sink in the first 10 times, so I’ll explain it again being that yesterdays and today’s workout’s are a perfect example of what I’m talking about.

What I am talking about is, Long workout’s are useless compared too short workouts.
Once and a while they are ok as a mental test or just to make your body feel a different type of training but as far as getting your body to actual make a metabolic shift and cause a change in your cardiovascular system, and your central nervous system you need to reach a high intense point during your workout.
You are trying to force your body to make a change, a biological change.  The only way to force your body to do this is either through lifting heavy weights (which is obviously different for everyone ) or performing a high intense metcon.
When you do one of the two, lifting heavy or moving fast through a short workout your body is forced to change (increase growth hormone and testosterone production as a combatant to physical stress).

This is the most important thing you are after when training, intensity!  That’s it, if you want results train with intensity.
This is why we program short workouts or intervals, there is no way you can reach a high intensity level by sitting there doing a long workout.
First of all just knowing the workout is going to take forever automatically you tell yourself I can’t move fast or i’ll never make it.
Second you might as well sit on the treadmill at a slow pace for an hour.

Think about it, look at a long distance runner and a sprinter.  Who looks like you want to look?
The long distance runner who looks emaciated or the sprinter who is jacked?
Allow me to answer that for you, you want to look athletic and muscular not emaciated cause then what happens?
Your ass looks like a pancake.
We all hate pancake asses!

So, let’s bring up yesterdays workout.
The 100 toes to bar and 15 push up drop.
I keep saying your workouts should not take 20 minutes longer than it would take a pro to do them.
I would say it would take a pro no more than 4 to 5 minutes to do this so you should finish within 8 minutes which would bring you to maybe 50 or 75 push ups respectively.
If you did this correctly doing max rep bench today wouldn’t be an issue.
But if you chose to do this workout in 20 to 25 minutes then you probably did around 150 push ups.
I can see how doing max rep bench might be an issue the day after.

My point being you need to MODIFY the workouts, not just do what’s on the board.
Modify the workouts so that you can finish them fast, not take all day to do them.
Taking forever means low intensity.
Low intensity is bad, high is good.
Modify the workout so you can keep it intense.

How would you accomplish this yesterday?
Maybe do 100 knees to elbow, or 100 GHD, or 100 crunches or mix them up etc…

After every workout you should have tried so hard that you’re shot, not just get up and walk out the door.
I’m not saying this because I think it works, I’m saying this so you can get the best results.
Eat well and train with intensity and you’ll look and feel the way you want too.

Its’ Quality NOT Quantity!!

Any questions you can respond to this email.

LIFT:

BULGARIAN SPLIT SQUATS
COMPLETE 75 REPS OF EACH AS QUICKLY AS POSSIBLE
FINISH ALL REPS ON ONE LEG BEFORE MOVING ON.

WORKOUT:

BIKE 20/10
FRONT SQUAT  30 REPS @165/105
BACK EXTENSIONS 50 REPS
BOX JUMPS 50 REPS @24/20
STONE LIFT 15 REPS
BOX JUMPS 25 REPS @24/20
BACK EXTENSIONS 25 REPS
FRONTS SQUAT 15 REPS @165/105
BIKE 20/10

COMPLETE AS FAST AS  POSSIBLE AND AS HEAVY AS POSSIBLE

LIFT:

DEADLIFT
3 REP EMOM

WORKOUT:

ROW 500 METERS
MAX REP BENCH PRESS @135/95

PERFORM 4 ROUNDS WITH 1 MINUTE REST INBETWEEN ROUNDS

LIFT:

POWER SNATCH
3 REP EMOM
10 MINUTES TOTAL

WORKOUT:

100 TOES TO BAR
EACH TIME YOU BREAK
PERFORM 15 PUSH UPS

IF YOU WOULD RATHER NOT DO PUSH UPS YOU CAN SUBSTITUTE WITH WALL BALLS