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 |