Chris Isernio

Warm up:
2 sets:
Hip Airplane x 10
Cat-Cow x 10
Bird Dog x 10
Foam roller hinge x 10
Single leg glute bridge x 10

Accessory:
3 Sets
1 min weighted plank
Copenhagen plank x 10 ea.
90/90’s with hip thrust x 10

Strength:
Deadlift 5 x 3
Increase 5-10 lb

4 Rounds
Bike 15/10 Cals
12 Single Arm KB Thruster @53/35
10 T2B
Rest 1 minute

Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press
5 x 3
Increase 5-10 lbs

Accessory:
3 sets
6-8 Bar Dips
8-10 Single Arm DB Row
10-12 Concentration curl

Row or Ski
10 x 250/175 meters
Rest 1 minute between sets

What’s up with all these new companies coming out with chips and granola?
What makes a brand of chips or granola popular? Go Raw, Three Wishes, Bear Naked and Purely Elizabeth are all relatively new brands of granola.
Then ya got, Kettle, Hal’s, Sun chips, Pop corners, Boom chicka pop, Quest and even the dreaded Siete chips!
What is it that draws people to these chips as opposed to Lay’s and Dorito’s?
I mean obviously people love these chips that have been around for ages so why the change? Is it because the label says, “healthy ingredients” or “Sweet potato chips”, so people think they are healthy?
It’s all shit, just packaged differently. Yeah some ingredients like the oil they use maybe healthier, if they are even using the oil they say they are, but it’s all a fuckin manipulation to sell their shit. It’s fuckin shit on top of shit that they shove in our fuckin faces using manipulative marketing tactics to convince the not to savvy to buy their shit.
Then again there’s a gigantic part of civilization that pays no attention to what they are eating and will buy anything they can shove down their throats with absolutely no regard for what they eat. It’s fuckin terrible. Imagine this being your job, to come up with manipulative ways to get people to buy your product knowing full well that the product is harmful to everyone and will cause obesity and health problems. Fuckin shame is what it is, damn shame. These people should be force fed their own shit till they fuckin puke and then force fed again over and over.
Use your fuckin head. Even if you buy this shit thinking you’re not going to eat that much and follow the serving size, it’s not gonna happen, there’s going to times when you’re weak and hungry and you’re just gonna pile this shit in quicker than you can say, Pop Tart! Another fuckin scam, commercials with people dressed up like fuckin Pop Tarts.
It’s fuckin sad, it really is. The whole fuckin food industry needs to be condemned for what they have been doing to society.
They know people can’t help themselves and yet they’re allowed to push this shit through their dirty tactics and exploit people’s weaknesses.
They might as well sell fuckin crack. Fuckin ridiculous
Stop falling for this nonsense and get all this shit out of your cabinets cause when your at your weakest moment is when they’ll be waiting for you.

Warm up:
2 Rounds with empty barbell
5 Deadlift
5 Tall muscle clean
5 Elbow punches
5 Front squat
5 Sots press
5 Tall clean
Then …
Weighted Shoulder External Rotation off knee x 10 ea.
Tabletop Lat Stretch x 1 min.

Strength:
10 Min EMOM
1 Clean & Jerk
Increase every 2nd set

Accessory:
3 sets:
KB V-Up x 10
KB Half Kneeling Chops x 10 ea.
KB Russian Twists x 10 (2 count)

30-20-10
Swings 70/53
Burpee over KB

Warm up:
1 Min Deep squat
10 Goblet Squat
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
5 x 3
Increase 5-10 lbs from last week

Accessory:
10 Single Leg Touchdown Squats
10 Star Plank
10 Seated Front Leg Raise over KB

Metcon:
Every 3 minutes for (3) sets
30 Wall Ball
10 Pull up
Wall ball and pull ups are done consecutively

Kevin mentioned to me that the email about following you caloric intake using My Fitness Pal has motivated him to actually do it.
I can tell already that Kevin looks different. He’s looks less bloated (Paleo John loved that description), leaner and healthier.
Is Kevin the only one who listened to my email?
Why doesn’t everyone listen? It’s not that fuckin hard to log your food, it’s really not. It literally takes 2 minutes to go to the app and log your food.
You’ll sit on Social Fuckin Media every chance you get, but you can’t take two fuckin minutes to log your food after each meal?
Just saying it sounds fuckin retarded. Is your health not as important as watching dumbass fuckin videos all day? Drives me fuckin nuts!
I don’t get it. You will come into the gym and kill yourself through a workout, but when it comes to your nutrition eating shit is more important than eating well and logging your food. It doesn’t work like that, it just doesn’t, eating well and training must be done together.
Ask Harry, he lost like 50 fuckin lbs. Even though he eats only one fuckin egg for breakfast and doesn’t get nearly enough protein throughout the day, he still lost the weight.
Track your fuckin food and eat your required amount of protein, close to a gram per bodyweight is sufficient, especially for you old mother fuckers!
C’mon man, I feel like I been talking about this shit forever.

Warm up:
2 Rounds:
Complete with an empty barbell
5 Muscle snatch from power position
5 Hang power snatch
5 Snatch grip deadlift
5 Overhead squat

Accessory:
3 sets
Thoracic Extension on foam roller x 10
Standing Wall Angel x 10
Serratus Push up into Downward Dog x 10

Strength:
Every :90 for (6) Rounds:
2 Power Snatch + 2 OHS
Every :90 for (4) Rounds:
3 Snatch Pull

Metcon:
Complete 100 Burpees
Every :90 complete 3 Power Snatch @135/95

Warm up:
2 sets:
Hip Airplane x 10
Cat-Cow x 10
Bird Dog x 10
Foam roller hinge x 10
Single leg glute bridge x 10

Accessory:
3 Sets
1 min weighted plank
Copenhagen plank x 10 ea.
90/90’s with hip thrust x 10

Strength:
Deadlift 5 x 3
Increase 5-10 lb

Metcon:
30 on/ 30 off x 15 min
Bike
Ski
Row

.

Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press
5 x 3
Increase 5-10 lbs

Accessory:
3 sets
6-8 DB Flat bench flyes
8-10 DB rear lateral raises
6-8 Barbell curl
If the reps are less than usual, the weight must be heavier

Metcon:
3 Rounds
One minute each station
1. Wall Ball 20/14
2. DB Hang Clean 40/25
3. Box Jumps 20″ (better to do a box height that you can jump up and down consecutively, even if it’s a couple of 45 lb. plates)
4. Push Press 40/25
5. Row for calories
Rest 2 minutes
Your goal is reps, you don’t have to do the Rx weight.
Much better to lower the weight so you can keep moving.

Warm up:
2 Rounds with empty barbell
5 Deadlift
5 Tall muscle clean
5 Elbow punches
5 Front squat
5 Clean grip OHS
5 Sots press
5 Tall clean

Strength:
10 min EMOM
1. 6 min
3 Power Cleans
Increase every other
2. 4 min
3 Front Squat + 5-10

Accessory:
3 sets
15 Kettlebell around the world
8-10 Kettlebell windmills
5 Get ups

Metcon:
21-15-9-6
Thruster @95/65
Burpee

Warm up:
1 Min Deep squat
10 Goblet Squat
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
5 x 3
Increase 5-10 lbs from last week

Accessory:
3 sets
8-10 Single leg RDL
8-10 DNS Star plank
8-10 Seated leg raise over KB

Metcon:
Every 4 minutes for 12 minutes
Bike 15/12 Cal
14 DB Snatch 50/35
10 T2B

Warm up:
2 Rounds:
Complete with an empty barbell
5 Tall high pulls
5 Muscle snatch from power position
5 Back squat push press
5 Overhead squats
5 Drop snatch
5 Tall snatch

Accessory:
30-20-10
V-up
Russian twists 20/10
Heal taps (2 count)

30 Minute EMOM
1. Run 200
2. 5 Snatch 135/95
3. 10 Burpee over bar