John Cena and Seth Rollin's Work Out Plan

F

fukkyalifestyle

Superstar
Joined
May 2, 2012
Messages
14,373
Reputation
1,923
Daps
30,327
Has anyone wrestled before or can do these work outs?

Rollins
Dynamic Warmup
1. JUMPING JACKS x 10 REPS
2. GATE SWING X 10 REPS
3. POGO HOP X 10 REPS
4. SEAL JACK X 10 REPS
5. BODYWEIGHT SQUAT X 10 REPS
6. SIDE LUNGE X 10 REPS (EACH SIDE)
7. LUNGE AND ROTATE X 10 REPS (EACH SIDE)
8. REVERSE LUNGE AND REACH OVER TOP X 5 REPS (EACH SIDE)
9. CARIOCA X 10 YDS
10. LIZARD CRAWL X 10 (EACH SIDE)
11. SKIPPING FORWARD X 10 YDS
12. SKIPPING BACKWARDS X 10 YDS
13. FRANKENSTEIN WALKS X 10 YDS
14. FRANKENSTEIN SKIPS X 10 YDS
15. INCHWORM X 5-10
16. HIP SWING X 10 (EACH LEG)

Monday
1. PERFORM DYNAMIC WARMUP

2. PRACTICE SKILL WORK FOR 15 MIN.

• HANDSTAND PUSH-UPS
• MUSCLE UPS
• KNEES-TO-ELBOWS

3. MAIN LIFT*

• MILITARY PRESS 6 X 3

4. METCON

• FULL SQUAT SNATCHES 9-7-5
• BAR MUSCLE UPS 9-7-5

Tuesday
1. PERFORM DYNAMIC WARMUP

2. PRACTICE SKILL WORK FOR 15 MIN.

• TRIPOD TUCK TO HEADSTAND
• TRIPOD STRADDLE TO HEADSTAND
• TRIPOD PIKE TO HEADSTAND

3. MAIN LIFT*

• CLEAN & JERK 6 X 3

4. METCON

• ROW FOR 5 MIN. REST 2 MIN.
• ROW FOR 3 MIN. REST 2 MIN.
• ROW FOR 3 MIN. REST 2 MIN.

Wednesday
REST DAY

Thursday
1. PERFORM DYNAMIC WARMUP

2. PRACTICE SKILL WORK FOR 15 MIN.

• L-SIT
• PARALLETTE PUSHUPS
• HANDSTAND WALKS

3. MAIN LIFT*

• FRONT SQUAT 6 X 3

4. METCON

• 50 BOX JUMP, 24 INCH BOX
• 50 JUMPING PULL-UPS
• 50 KETTLEBELL SWINGS, 1 POOD
• WALKING LUNGE, 50 STEPS
• 50 KNEES TO ELBOWS
• 50 PUSH PRESS, 45 POUNDS
• 50 BACK EXTENSIONS
• 50 WALL BALL SHOTS, 20 LB BALL
• 50 BURPEES
• 50 DOUBLE UNDERS

Friday
1. PERFORM DYNAMIC WARMUP

2. PRACTICE SKILL WORK FOR 15 MIN.

• BOX JUMP
• HOLLOW BODY
• STRICT PULL UP

3. MAIN LIFT*

• POWER SNATCH 6 X 3

4. METCON

• 7 MUSCLE-UPS
• 21 BURPEES

Saturday
ROW 5000 METERS FOR TIME

Sunday
REST DAY

*RECORD WEIGHT USED FOR ALL SETS
 
F

fukkyalifestyle

Superstar
Joined
May 2, 2012
Messages
14,373
Reputation
1,923
Daps
30,327
Cena


EXERCISE 1
BARBELL BENCH PRESSYou'll need: Bench, BarbellHow to

3sets

5reps

--rest
Cena used 352, 374, and 383 for his sets.
EXERCISE 2
PAUSE BENCH PRESS

3sets

1reps

--rest
Hold for 1 to 3 seconds in the bottom position, and then explode to the top. Cena used 395.
EXERCISE 3
CLOSE-GRIP BARBELL BENCH PRESSYou'll need: Bench, BarbellHow to

3sets

6reps

--rest
EXERCISE 4
PLATE PUSHUP

3sets

6-8reps

--rest
EXERCISE 5
INVERTED ROWYou'll need: Barbell, Squat RackHow to

3sets

12reps

--rest
EXERCISE 5A
MACHINE PEC FLYE

3sets

10reps

--rest
EXERCISE 5B
DUMBBELL BENCH PRESSYou'll need: Bench, DumbbellsHow to

3sets

12reps

--rest
Elbows in.
EXERCISE 5C
CABLE REAR DELT RAISE

3sets

10reps

--rest
DAY 2: UPPER BODY
EXERCISE 1
CLEAN AND JERK

5sets

1reps

--rest
Use heavy, but sub-maximal weights.
EXERCISE 2A
INCLINE BARBELL BENCH PRESSYou'll need: Bench, BarbellHow to

3sets

10reps

--rest
EXERCISE 2B
DUMBBELL LATERAL RAISEYou'll need: DumbbellsHow to

3sets

8-10reps

--rest
EXERCISE 3A
BARBELL BENCH PRESSYou'll need: Bench, BarbellHow to

3sets

5reps

--rest
Cena used a 305 lb barbell.
EXERCISE 3B
CHINUPYou'll need: Pullup BarHow to

3sets

10reps

--rest
EXERCISE 4A
TRICEPS PRESSDOWNYou'll need: Adjustable Cable Machine, V-Handle AttachmentHow to

3sets

12reps

--rest
EXERCISE 4B
ISOMETRIC BACK EXTENSION

3sets

30 secreps

--rest
DAY 3: LOWER BODY POWER
EXERCISE 1
BARBELL LANDMINE

2sets

10 eachreps

--rest
Use 45 lb weights.
EXERCISE 2
DECLINE BARBELL SITUP

2sets

15 eachreps

--rest
Use 45 lb weights.
EXERCISE 3
BARBELL SIDEBEND

1sets

2reps

--rest
Use 45 lb weights.
EXERCISE 4
CLEANYou'll need: BarbellHow to

3sets

3,2,1reps

--rest
Perform as warmup. Use 135 lb weights for the 1st set, 185 lb weights for 2nd set, and 235 lb weights for 3rd set.
EXERCISE 5
CLEANYou'll need: BarbellHow to

3sets

2,1,1reps

< 30 sec between sets. 2-3 min after completing all 3 setsrest
Use 265 lb weights for the 1st set, 275 lb weights for 2nd set, and 285 lb weights for 3rd set.
EXERCISE 6
CLEANYou'll need: BarbellHow to

3sets

2,1,1reps

< 30 sec between setsrest
Use 285 lb weights for the 1st set, 295 lb weights for 2nd set, and 305 lb weights for 3rd set.
EXERCISE 7
HANGING SNATCH

1sets

1reps

--rest
Use 95 lb weights.
EXERCISE 8
SNATCH-GRIP SHRUG

1sets

3reps

--rest
Use 95 lb weights.
EXERCISE 9
HANGING SNATCH

5sets

3,3,3,3,9reps

--rest
Use 95 lb weights for 1st 2 sets and 145 lb weights for last 3 sets.
EXERCISE 10
BACK SQUATYou'll need: Barbell, Squat RackHow to

5sets

5,3,5,5,5reps

--rest
Use 225 lb weights for 1st set, 315 lb for 2nd set, 405 lb for 3rd set, 455 lb for 4th set, and 495 lb for 5th set.
EXERCISE 11
PAUSE SQUAT

2sets

3reps

--rest
Use 455 lb weights. Sit for three full seconds in the hole on each rep.
EXERCISE 12
BARBELL FRONT SQUATYou'll need: Barbell, Squat RackHow to

3sets

3reps

--rest
Use 335 lb weights for 1st set and 340 lb weights on 2nd and 3rd sets.
 
F

fukkyalifestyle

Superstar
Joined
May 2, 2012
Messages
14,373
Reputation
1,923
Daps
30,327
@krackdagawd
tumblr_n0bdh2fqTE1tp2bemo1_500.gif
 
R

Rout3r2035

Superstar
Joined
Feb 8, 2016
Messages
2,765
Reputation
2,120
Daps
15,374
"Handstand pushups" :damn:
Seth pound-for-pound is probably the most fit guy in the entire company
 
You must log in or register to reply here.
Top