Chris Isernio

Workout:

8 Sets every :90
1 Power clean
1 Hang squat clean
1 Fronts squat
Increase every 2 sets

Metcon:

21-15-9
Thruster 115/75
Burpee

Workout:

Bike 120/92 cals
30 Bench press 135/95
30 Deadlift 185/95
Ski 1k
Same focus as yesterday, making sure you do everything correctly. It helps on the bike if every 10 or 20 calories you go fast for 10 cals, for the Ski erg
try and do the same, 10 fast pulls every 10 or 20 cals.
With the bench press make sure you’re using your legs, driving into the floor, keeping your elbows directly under the barbell, and pushing the weight with your Lats.
With the deadlift you’re focusing on keeping your spine in a neutral position and using your hips horizontally to move the weight. The bar stays in a straight line close to your body the throughout the lift.
Obviously if you need to lower the weight to keep good form and technique, please do so.
You don’t have to get 30 reps straight unless you’re able to do it with the Rx weight.

Workout:

Row 1k
30 Back Squats 135/95
30 Power Clean 135/95
Run 1 mile
As you can see there is no strength today. So, because of this you should treat the 30 back squats as if it were your strength.
What I mean is, you should try and do a heavy weight and not just a light weight so you can get through the 30 reps without stopping, unless of course you are doing Rx weight and you are still able to get 30 reps in a row.
Either way, try and go heavy on both exercises.
Also, these are full range back squats. What that means is, do not try and go heavy doing 3/4, 1/2 or even worse, 1/4 reps.
That makes no sense at all. Full range is where it’s at holmes, so do it!!
If by any chance you are unsure what a full range squat looks like you should put a medicine ball under your ass. This will assure your and me that you’re actually doing a full range squat. Ya know what would be really cool?
If everyone put a ball under their ass. This way there’s no confusion as to who did what, right?
If your normal squat is full range, this shouldn’t be an issue. You should be more than happy to put a ball under your ass!
However, if you constantly fool yourself into thinking your squats are full range this may be a bit of a shot to your ego.
Anyways, let’s all join the ass to balls squat. What do ya say?!

Workout:
Snatch
A. Every minute x’6 rounds
1 Power snatch
2 Overhead squats
Increasing weight

B. Every :90 x’s 4 rounds
2 Squat snatch 80% of A
or
1 Squat snatch continuing to increase from A
If technique is good and you want to go for a heavy single, do it!
If technique is dodgy and you need lighter reps, do the doubles at 80%

Metcon:
5 Rounds
100 Step ups
15 GHD Sit ups

Workout:
Bench Press
5 x 5 (stay at a moderate weight)

Metcon:
Run 200
Rest 1 Minutes
Run 400
Rest 2 Minutes
Run 600
Rest 3 Minutes
Repeat for 3 rounds total

Workout:
A. EMOM x’s 6
1 Power clean
1 Hang power clean
1 Jerk
Increase each set

B. Every :90 x’s 4
3 Squat clean thruster
80% of where you finished A with

Metcon:
21-15-9
Bike for Cals
Med ball cleans 20/14
Pull up
Box Jump @24/20
Burpee

Workout:
Shoulder Press
5×5
Work your way up to a heavy set of 5 and keep the weight there for all 5 sets
These are strict shoulder presses. There is NO leg drive whatsoever.
Do not start to use your legs because the weight is getting heavy. That’s not how this works, keep your legs locked and your core stable while you only use your arms to drive the weight upwards. Straight upwards, not out in front of you then upward.
You drive with your elbows. No legs, no legs at all, none.

Metcon:
4 Rounds
Row 500
20 Swings @55/35
(Each rep should be 100% effort. Do not just throw the KB, snap it forward. Driving the KB forward is a violent movement, you’re not just pushing your hips forward.)
40 Sit ups

Workout:
Back Squat
With a partner, complete:
10 x 10 @60-70% of last weeks 5 x 3 weight
You and your partner alternate the 10 reps
One of you is resting while the other is squatting till all 100 reps each are completed

Metcon:
21-15-9
Power Clean @135/95
Ring dip/ Bar dip/ Bench dip or push up
35 Double under before, between and after (21-15-9)

Workout:
Snatch
A. Every :90 x’s 6 rounds
1 Power snatch
1 OHS
1 Hang squat snatch

B. Every :60 x’s 4 rounds
2 Hang squat snatch (80% of A for all 4 sets)

Metcon:
5 x’s 4 min Amraps
1 Min rest between
10 Deadlift @135/95
8 DB or KB shoulder press 50/35
Remaining time in each amrap, max box step ups (20/24)
Rx+ Wear a vest for the entire workout

Workout:

Run 800 meters
Then right into …
100 Pull ups
100 Push ups
100 Situ ups
100 Air squats
You can partition the workout if need be, but i would prefer it to be done as written.