You are here

John Cena: Six Weeks to More Size and Strength

Build a body like John Cena’s—and blow away your old maxes—in six weeks

DAY THREE

1. Snatch

* See table for sets and reps

> Stand with your feet at hip width and your shins against the bar. grasp the bar at double shoulder width and, keeping your lower back flat, drive your heels into the floor to begin lifting the bar. When it’s above your knees, explosively extend your hips and shrug your shoulders. Let the momentum carry the weight overhead.

2. Power Clean

* See table for sets and reps

> Perform as you did the snatch, but use a shoulder-width grip and “catch” the bar at shoulder level so your upper arms are parallel with the floor and your palms face the ceiling.

3. Front Squat

* See table for sets and reps

> See Day 1 for instructions.

Sets and Reps for Snatch and Power Clean

Week 1 4 sets of 3 reps at 75%
Week 2 4 sets of 3 reps at 80%
Week 3 4 sets of 2 reps at 83%
Week 4 4 sets of 2 reps at 85%
Week 5 2 sets of 2 at 90%, then 3 sets of 1 at 95%
Week 6 Test your max
Sets and Reps for Squat, Front Squat, and Bench Press
Week 1 3 sets of 8 reps
Week 2 3 sets of 6 reps
Week 3 3 sets of 5 reps
Week 4 4 sets of 3 reps
Week 5 4 sets of 2 reps
Week 6 Test your max

Pages

Topics: 

comments powered by Disqus