Workout by Glenn Cranham
This is a touch workout for the Hypertrophy/performance stage Mesocycle of training.
Flexibility & Muscle Activations
| Action | Sets | Reps | Load | Time | Rest |
| Calf wall stretch | 1 | 20s | |||
| Kneeling Hip flexor | 1 | 20s | |||
| Sitting glute | 1 | 20s | |||
| Single leg squat to touch | 2 | 6 | – | ||
| Ice skaters | 1 | 12 | |||
Cardio vascular
| Movement | Settings | Type | Intensity | Time |
| Rowing | intervals | >1.40/500m | 6 min (40/20) | |
| Cross trainer | 12 | intervals | >100spm work int | 25s w/15s r |
| Running | Steady | 70% | 15 min | |
Resistance
| Exercise | Sets | Reps | Tempo | Load | Rest |
| Cardio 1 | Rowing as above | ||||
| Cleans | 3 | 10 | Fast | 75% 1RM (use the same bar for the 4 exercises) | Circuit |
| Bench press | 3 | 10 | 3-0-1 | Circuit | |
| Front squats | 3 | 10 | 2-1-2 | Circuit | |
| Bent over row | 3 | 10 | 3-0-1 | 1 min & repeat | |
| Cardio 2 | Cross trainer as above | ||||
| Alternating Lunges | 3 | 14 | 3-0-1 | Holding DB weights for flys | Circuit |
| Flys | 3 | 10 | 3-0-1 | Circuit | |
| Bulgarian Split squat | 3 | 10 L&R | 3-0-2 | Circuit | |
| Reverse flys | 3 | 10 | 2-0-1 | DB’s 75% 1RM | 1 min |
| Cardio 3 | Running as above | ||||