Seth Rollin's gym work out

[fukkyalifestyle]

@krackdagawd what you think?

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

 

[krackdagawd]

@krackdagawd what you think?

Looks good

squats/cleans/militarypress/snatch

box jumps/ double unders

great balance of strength and explosive movements

 

[Silkk]

 

[fukkyalifestyle]

Looks good

squats/cleans/militarypress/snatch

box jumps/ double unders

great balance of strength and explosive movements

Is this stuff better for losing weight vs. just machines and free weights? What's better overall to lose weight straight cardio, straight weights or some shyt like this>

 

[krackdagawd]

Is this stuff better for losing weight vs. just machines and free weights? What's better overall to lose weight straight cardio, straight weights or some shyt like this>

well squats/cleans/militarypress/snatch are free weight exercises......Seth's routine is focused on athletic performance more than losing weight. I wouldn't recommend it to someone who is just looking to lose weight because a lot of those exercises can be very dangerous if done with improper form. If you are just looking to lose weight and are new to fitness I would recommend this Starting Strength Wiki along with cleaning up your diet and a lil bit of cardio in there.

 

[fukkyalifestyle]

well squats/cleans/militarypress/snatch are free weight exercises......Seth's routine is focused on athletic performance more than losing weight. I wouldn't recommend it to someone who is just looking to lose weight because a lot of those exercises can be very dangerous if done with improper form. If you are just looking to lose weight and are new to fitness I would recommend this Starting Strength Wiki along with cleaning up your diet and a lil bit of cardio in there.

I am more so trying to get into shape but running gets boring. I've heard doing exercises like squats and burpees actually help you get into shape? Not trying to turn this thread into a gym thread but last question is whats best shyt to do to try and get into shape and not being flabby and shyt with my new chick.

 

[Dog Based Gremlin]

The workout of a B+ Player

 

[patscorpio]

ive been in the gym for almost 16 years and i thought i heard about every gym exercise there is...but i legit went reading some of the shyt he did during his dynamic warmup routine