• To reach your greatest potential you’ll have to fight your greatest fears

George Armstrong Weekly Workout 27th June 2022

 

WOROUT 1

Push - Phase 1

BB flat bench 10,8,6,4

Seated DB shoulder press 12,10,8,6

Incline DB press 12,10,8,6

Side to front DB raises 12,10,8,6

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George Armstrong Weekly Workout 20th June 2022

 

MONDAY

Legs - Phase 1

Leg extensions 15,12,10

Wide stance barbell squats 10,8,6,4

Bulgarian split squats 3x12 each leg

BB Stiff leg deadlifts 10,8,6

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George Armstrong Weekly Workout 12th June 2022

 

Another week down. Creating good habits with your training and nutrition is a key fundamental to staying in shape for a long time. I’ve been training since I was 14. I turned 27 a few weeks back so that’s 13 years crushing the iron. Make this a lifestyle and part of your weekly routine like brushing your teeth. Seriously… make it an essential part of your routine.

I love the process and learning about my body. If you aren’t inspired to keep fit and healthy then maybe set a new challenge or a goal that could give you that extra motivation. My goal to you if you haven’t already. Get in the best shape of your life and I mean shredded not lean... shredded. You might learn a thing or two about yourself through the process. It might be hard but just explore the unknown.

Do this for yourself not anyone else. Test your limits. Enjoy the workouts. LFG!

 

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George Armstrong Weekly Workout 5th June 2022

 

This week was one of the toughest weeks of my life. Our little brother William at age 24 William sadly took his own life from a 10 year battle with depression and anxiety. I trained through my thoughts and emotions I was in so much pain mentally but I know training keeps my mind focused. I still put in the work because training is anchor to my life and keeps me on track. A new chapter of my life is now open. The healing process and journey starts now. Please share a prayer this week for William. My he Rest In Peace.

 

WORKOUT 1

Legs - Phase 1

Leg extensions 15,12,10

Seated hamstring curls 15,12,10

Barbell squats 10,8,6,4,2

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George Armstrong Weekly Workout 29th May 2022

 

MONDAY

Phase 1

Leg extensions 15,12,10

Seated hamstring curls 15,12,10

Barbell squats 10,8,6,4,2

Walking barbell lunges 12,10,8 (each leg)

Phase 2

5 rounds 

Continue reading

George Armstrong Weekly Workout 22nd May 2022

 

WORKOUT 1

Phase 1

Front Squats 5x5 ,1x10
Static Back Lunges 10,8,6 (reps each leg)
Leg extensions 8,10,12,20 (Limit equipment – DB Goblet squat)

Phase 2

In a 2 for time 
75 cal ski 
50 wall balls
30 box over Burpees 
30 T2B 
75 cal bike 
50 wall balls
30 box over burpees
30 T2B
75 cal row
50 wall balls  
30 box over burpees
30 T2B
 

WORKOUT 2

Phase 1

Barbell Bench 2x5, 2x3, 2x1
DB side raises 12,10,8,6
Tricep extensions 12,10,8,6

Phase 2

20’EMOM 
1:Shoulder press 8 
2:Ski 12
3:T2B 12
4:BURPEES 12
 

WORKOUT 3

Phase 1

Barbell sumo deadlift 5x5

Pull ups weighted 10,8,6,4
Barbell Prone rows 10,8,6,4
Dumbbell alternating biceps curls 12,10,8,6 (each arm)

Phase 2

For time:
10 Dumbbell Snatches (18-22kg
15 Burpee Box Jump Overs
20 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
30 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
40 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
50 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
 
 

WORKOUT 1

Phase 1

Barbell Front Squats 5x5 ,1x10
Static barbell Back Lunges 10,8,6 (reps each leg)
Leg extensions 8,10,20 (Limit equipment – DB Goblet squat)

Phase 2

20’ E5MOM
Ski/Assault bike 20cal
Barbell Clean and press 8
Barbell Thrusters 8
Sumo high pull 8
T2B/GHD sit ups 14
 
 

WORKOUT 1

Phase 1

Barbell Bench press 5x5, 1x10
Seated barbell shoulder press 12,10,8,6
Triceps skull crushers (flat bench) 6,8,10,12

Phase 2

12’EMOM
1MIN:Row 12cal
2MIN:Ski 12cal
3MIN:Assault Bike 12cal

Phase 3

12’AMRAP
HSPU 6
DB Hang clean 6
DB Push press 6
DB devil press 6
DB over Burpees 6
{George uses 17.5kg DBs}

George Armstrong Weekly Workout 15th May 2022

 

WORKOUT 1

Phase 1

Leg extensions 15,12,10

Seated hamstring curls 15,12,10

Barbell squats 10,8,6,4,2

Walking barbell lunges 12,10,8 (each leg)

Phase 2

5 rounds 

Continue reading

George Armstrong Weekly Workout 8th May 2022

 

WORKOUT 1

Pull - Phase 1

Barbell deadlifts 5,5,5,5,5

Weight pull ups 10,8,6,4

Seated prone DB rows 15,12,10

Seated Rear dumbbell flys 20,15,10

Single arm DB preacher curls 12,10,8 (each arm)

Continue reading

George Armstrong Weekly Workout 1st May 2022

 
MONDAY

LEGS - Phase 1
 
Leg extensions 12,10,8,(20 dropset)
Back Squat 8,6,4
RDL Barbell 8,6,4
Bulgarian split squats DB 6,8,10,(20 dropset) (each leg)
 
Phase 2
 
21-18-15-12-8
Goblet squats
Assault bike
DB Devil press
T2B

 

TUESDAY


PUSH - Phase 1
 
Incline Bench press 10,8,6
Seated shoulder press machine 10,8,6
Flat DB chest press 10,8,6
DB front to Side raises 15,12,10
Cable over head Tricep extension 15,12,10
Dips 3x15
 
Phase 2
 
60 cal Assault bike / Row
30 Goblet squats
50 cal Assault bike / Row
30 Goblet Squat
40 cal Assault bike / Row
30 Goblet Squat
30 cal Assault bike / Row
30 Goblet Squat
20 cal Assault bike / Row
30 Goblet Squat
10 cal Assault bike / Row
30 Goblet Squat
(George used a 35kg db)
 

 

WEDNESDAY

 


PULL - Phase 1
 
Weighted pull ups 8,6,4,2,1
DB rows 12,10,8,(20 dropset)
BB Pendlay rows 8,6,4,(20 dropset)
DB Rear flys 12,10,8,(20 dropset)
DB bicep preacher curls 12,10,8,(20 dropset)
Rest 2 mins
 
Phase 2
 
20-18-16-14-12-10-8
Assault bike
DB snatch
DB lunges
(35kg DBz)
 

 

THURSDAY

 

Continue reading

George Armstrong Weekly Workout 24th April 2022

 

I’m off to Ibiza this week!

My training will be changing up slightly. Over the past few months I took a step back from running frequently allowing my ankle to rest and recover from injuring it in January. Its taken so long to heal but having cryotherapy has worked wonders for inflammation and swelling. Now its finally stronger better way to get back into more running then in the ibiza Sun! Enjoy this week’s workouts guys!



WORKOUT 1


Pull - Phase 1

Weighted pull ups - 4 sets max reps.

BB bent over rows - 12,10,8,6,4, 1 x max rep set.

Seated back row machine 12,10,8,6

Continue reading

George Armstrong Weekly Workout 28th November 2021

Follow Physique Academy online coach George Armstrong’s weekly workout:

Monday Workout

Phase 1:
  • Leg extensions 12,10,8,6
  • BB walking lunges 12,10,8 each leg
  • Lying hamstring curls 12,10,8,6
  • Seated calf raises 15,12,10,8
Phase 2:
  • EMOM’20
  • Min 1: 10 Front Squats
Min 2: 15 Toes to Bar
Min 3: 20 Wallballs
Min 4: Bike erg 16 cal
  • Min 5: rest 
Image

Tuesday Workout

Phase 1:
  • Weighted pull ups 12,10,8,6
  • Single arm DB rows 15,12,10
  • Pendley rows 12,10,8,6
  • Alternating DB bicep curls 12,10,8
  • BB bicep curls 12,10,8,6
Phase 2:
  • Ski erg 
  • 20 cals under 1 min
  • Rest for 40 seconds 
  • x12 Rounds
Image

Wednesday Workout

Phase 1:
  • BB bench press 10,8,6,4
  • Seated DB shoulder press 10,8,6,4
  • Weighted dips 12,10,8,6
  • Side to front DB shoulder raises 12,10,8,6
  • Ez bar Skull crushers 12,10,8,6
Phase 2:
  • Intervals (treadmill)
  • 8 x 1:30 minute 17km 
  • 2 x 2:30 minute 18km 
  • 1min rest between each round. 
  • If you can’t do the km speed lower yours.
Image

Thursday Workout

Phase 1:
  • Squats,Deadlifts, Bench.
  • 10,8,6,4 for each exercise
Phase 2:
  • Two rounds for time of:
  • 24 reps Deadlifts 100kg
24 Box jumps, 24 inch box
24 Wallballs
  • 24 T2B
  • 24 reps Deadlifts 100kg
24 Box jumps, 24 inch box
  • 24 Wallballs
  • 24 T2B
Image

Friday Workout

Phase 1:
  • 24M’EMOM
  • 1:Row 20cal
  • 2:BB thrusters 10 (60kg)
  • 3:Pull ups 8
  • 4:Rest
Phase 2:
  • 5km Run
Image

George Armstrong Weekly Workout 6th December 2021

Follow Physique Academy online coach George Armstrong’s weekly workout:

Monday Workout

Warm up:
  • 100cal bike erg
Phase 1:
  • BB deadlifts 10,8,6,4,2,50 (burn out 50 reps I managed 100kg none stop)
  • DB single arm rows 15,12,10
  • DB alternating bicep curls 15,12,10
Phase 2:
  • 50 cal row
  • 50 T2B
  • 50 DB deadlift

 

  • 40 cal row
  • 40 T2B
  • 40 Db deadlift

 

  • 30 cal row
  • 30 T2B
  • 30 Db deadlift

 

  • 20 cal row
  • 20 T2B
  • 20 Db deadlift

 

  • 10 cal row
  • 10 T2B
  • 10 db deadlift

 

  • As fast as possible. 25kg DBs
Image

Tuesday Workout

Phase 1:
  • Leg extensions 8,10,20,30
  • BB front squats 10,8,6,4
  • BB Back squats 8,6,4
  • Standing calf raises 15,12,10
Phase 2:
  • 20’E5MOM
  • Row 20 cal
  • BB back lunges 20 (60kg)
  • Wallballs 20
Image

Wednesday Workout

Phase 1:
  • Push press 10,8,6,4
  • Incline dumbbell chest press 10,8,6,4,20
  • Seated Arnold press 10,8,6,20
  • Seated Side dumbbell raises 12,10,8,6
  • Tricep cable push downs 15,12,10
Phase 2:
  • 7km run
Image

Thursday Workout

Phase 1:
  • 12’M EMOM 
  • 1:Bike erg 16 cal
  • 2:Ski erg 16 cal
  • 3:Burpees 14
Phase 2:
  • You go I go (go with a partner. If not half the reps)
  • As fast as possible.
  • 50 cal row 
  • 50 Box overs
  • 50 Kettle bell goblet squats 25kg
  • 50 HSPU
  • 50 Deadlifts 100kg
  • 50 Pull ups
  • 50 cal row 
  • 50 Box overs 
  • 50 Kettle bell goblet squats 25kg
  • 50 HSPU
  • 50 Deadlifts 100kg
  • 50 Pull ups 
Image

Friday Workout

Phase 1:
  • 20-18-16-14-12-10-8-6
  • Sumo deadlift high pull 
  • Cal Row 
  • Bar over Burpees
  • T2B
Phase 2:
  • 15’EMOM
  • 1: Cable bicep curls 8
  • 2: Tricep cable push downs 8
  • 3: Press ups 15
Image

George Armstrong Weekly Workout 12th December 2021

Follow Physique Academy online coach George Armstrong’s weekly workout:

Monday Workout

Legs
Phase 1:
  • BB Squats 8,6,4,20
  • BB Walking lunges 10,8,6,20(each leg)
  • Leg extensions 15,12,10,20
Phase 2:
  • 0’EMOM
  • 1MIN: BB power Cleans 8 (90kg)
  • 2MIN:Assullt bike 14
Image

Tuesday Workout

Phase 1:
  • Bench press 5x5 1x30 (drop set 10,10,10)
  • Push press 3x3 1x30 (drop set 10,10,10)
  • Side raises 3x10 (1x30 (drop set 10,10,10)
  • DB Tricep skull crushers 3x12
Phase 2:
  • 20’EMOM
  • 1:Row 14 cal 
  • 2:Burpee’s over row 14 
Image

Wednesday Workout

Phase 1:
  • Weighted Pull ups 10,8,6,4,(one max out set)
  • DB rows single arm 10,8,6,20
  • Standing Barbell bicep curls 12,10,8,20
  • Seated alternating bicep curls 12,10,8 (each arm)
Phase 2:
  • 5 rounds for time.
  • Row 20 cal 
  • DB Hang clean jerk 10 
  • DB over head lunges 50ft 
  • (DB 25kg)
  • Followed by a 7km run in the morning or at night
Image

Thursday Workout

Phase 1
You-go-I-go / Compete with a partner. If your haven’t got a partner complete on your own but half the reps.
  • 100 cal assault bike
  • 100 power cleans 70kg
  • 100 box overs 
  • 100 wall balls 
  • 100 burpees
  • 100 pull ups 
  • 100 hrpu 
  • 100 T2B

  • 75 cal assault bike
  • 75 power cleans 80kg
  • 75 box overs
  • 75 wall balls 
  • 75 burpees
  • 75 pull ups 
  • 75 hrpu 
  • 75 T2B 

  • 50 cal assault bike
  • 50 power cleans 90kg
  • 50 box overs 
  • 50 wall balls 
  • 50 burpees
  • 50 pull ups 
  • 50 hrpu 
  • 50 T2B
Phase 2
  • 5km run. Easy pace. Heart rate 145-150bpm
Image

Friday Workout

Phase 1:
  • Barbell squats 5x5
  • BB Bench press 5x5
  • BB Deadlifts 5x5
Phase 2:
  • 24M’EMOM 
  • 1:Tricep cable push downs 10
  • 2:Bicep cable curls 10
  • 3:Row 20cal
  • 4:T2B 14
Image

George Armstrong Weekly Workout 19th December 2021

MONDAY

LEGS - PHASE 1

BB squats 8,6,4
Stiff leg dead’s 8,6,4

Rest 3 Mins

12M’EMOM
1:BB Squats 6 (70%)
2:Assault Run 16 cal
Rest 2mins

12M’EMOM
1:BB Back lunges 12
2:Assault Run 16 cal
Rest 2mins

PHASE 2

5rounds
BB DT (60kg
12 Deadlifts
9 Hang Power Cleans
6 Push press
300m run
(As fast as possible)

 

TUESDAY

PHASE 1

Flat bench 3x3, 10,8,6,
Seated DB press 10,8,6
Side raises 15,12,10

Continue reading

George Armstrong Weekly Workout 6th February 2022

MONDAY

SUICIDAL LEG WORKOUT

Todays workout was rough. Train with caution. The part 3 GIANTSET is one from our new signature program.

Part 1
Barbell 5x5

Part 2
Suicide squats /  4 rounds
Barbell xBW
5 front squats
7 Back squats
60 seconds rest each set.
 
Part 3
Gaint sets / 4 sets  
Leg extensions 15
Goblet squat 15
Bodyweight lunges 20
90second rest between rounds

Part 4
12M’EMOM
1:KB swings 16
2:Plate Burpee 14
3:Assault bike 14


TUESDAY


Push -
PHASE 1
Flat BB bench press 10,8,6,(20 drop set)
Push press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Tricep push downs 15,12,10
Dips 3x15

Phase 2

7km Run easy pace.


WEDNESDAY


Pull -
Phase 1
BB Deadlifts 10,8,6,4,3,2,1
DB rows 15,12,10,8,30 drop set)
Seated rows 15,12,10,8,30 drop set)
Cable bicep curls 15,12,10,8,30 drop set)
Alternating DB curls 10,8,6,4 each arm

Phase 1
Head to head with a partner.
Complete as fast as possible.
21-15-9
Rower
Burpees
Rest 2 minutes
21-15-9
Toes-to-Bars
Pull ups


THURSDAY

Full body
“YOU GO I GO”
PARTNER WARRIOR WORKOUT

Give this workout a try.
Go as fast as possible with your partner.

Part 1
Assault bike 50 cal
Box over burpee 75
BB push press 75
DB front squats 75
T2B 75
Rest 1 min

Part 2
Assault bike 50cal
Box overs 75
BB OH squat 75
DB clean and press 75
T2B 75
Rest 1 min

Part 3
Assault bike 50 cal
Box jumps 75
BB Thrusters 75
DB Devil press 75
T2B 75

WEIGHT:
20kgDBs
50kg barbell  

Our times
(Part1:16.08min)
(Part2:14.34min)
(Part3:8.02min)


FRIDAY


Phase 1

BB Flat bench press 5x5,1xBW max reps
BB Deadlifts 5x5,1xBW max reps
BB Squats 5x5,1xBW max reps

Phase 2

15M Treadmill workout
“Climb to heaven”
Every minute increase the incline starting from 0 to 15. Every minute up the gradient.
Speed starts and stays on 10mph throughout.

George Armstrong Weekly Workout 6th March 2022

MONDAY

Legs - Phase 1
BB squats 10,8,6,4
Leg press 8,10,20,30
BB Walking lunges 10,8,6 (each leg)
BB Stiff leg deadlifts 10,8,6

Phase 2
Gaint sets / 4 sets
Leg extensions 15
Goblet squat 15
Bodyweight jumping lunges 20
90second rest between rounds
 

TUESDAY

Push Day - Phase 1
Flat BB bench press 5x5
Seated DB shoulder press 12,10,8,6
Weighted chest dips 10,8,6,4,
DB Side raises 30,25,20,15
Triceps cable push down 20,15,12,10,8 superset max press ups

Phase 2
12M’EMOM
1MIN:16 Box overs


WEDNESDAY

Pull Day - Phase 1
Weighted pull ups 10,8,6,4
BB deadlifts 5x5
BB seal rows 12,10,8,6
Preacher bicep curls 15,12,10,8,30 dropset.
Alternating DB bicep curls 4 sets 10 each arm super set with max press ups burn out

Phase 2
Part 1
YGIG 150 cals on the ski erg
Every 60 seconds both perform 10 Pendlay rows
(90kg)
Rest 1min
Part 2
YGIG 150 cals on the ski erg
Every 60 seconds both perform 10 deadlifts @120kg
Rest 1min
Part 3
YGIG 150 cals on the ski erg
Every 60 seconds both perform 10 pull ups
 

THURSDAY

Full body - Phase 1
24M’E5MOM
BB Muscle cleans 6
BB Push press 6
BB Sumo high pull 6
Bar over burpees 12
T2B 14
Wall balls 20

Phase 2
Juicy Quad finisher
Target 250cal run
Every 90 seconds perform 8 Barbell squats @BW


FRIDAY

Full body - Phase 1
5km Run
 
Phase 2
Part 1
120 reps of bench press @BW
Every 45 seconds
4 burpees
4 strict pull ups
Part 2
4 rounds
18 Toes to bar
8 DB hang power clean
8 DB Push press
8 Duel DB snatch
300m Run
(20-25kg DB(20-25kg DB

George Armstrong Weekly Workout 27th December 2021

MONDAY

LEGS - Phase 1

Leg extensions 12,10,8,(20 dropset)
Back Squat 8,6,4
RDL Barbell 8,6,4
Bulgarian split squats DB 6,8,10,(20 dropset) (each leg)
 

Phase 2

21-18-15-12-8
Goblet squats
Assault bike 
DB Devil press 
T2B 
 

TUESDAY

PUSH - Phase 1

Incline Bench press 10,8,6
Seated shoulder press machine 10,8,6
Flat DB chest press 10,8,6
DB front to Side raises 15,12,10
Cable over head Tricep extension 15,12,10
Dips 3x15 
 

Phase 2

60 cal Assault bike / Row
30 Goblet squats
50 cal Assault bike / Row
30 Goblet Squat
40 cal Assault bike / Row
30 Goblet Squat
30 cal Assault bike / Row
30 Goblet Squat
20 cal Assault bike / Row
30 Goblet Squat
10 cal Assault bike / Row
30 Goblet Squat
(George used a 35kg db)
 
 

WEDNESDAY

PULL - Phase 1

Weighted pull ups 8,6,4,2,1
DB rows 12,10,8,(20 dropset)
BB Pendlay rows 8,6,4,(20 dropset)
DB Rear flys 12,10,8,(20 dropset)
DB bicep preacher curls 12,10,8,(20 dropset)
Rest 2 mins
 

Phase 2

20-18-16-14-12-10-8
Assault bike
DB snatch
DB lunges 
(35kg DBz)
 
 

THURSDAY

Phase 1

100cal ski erg
35 DB push press 
35 DB Deadlift 
35 GHDs / T2B
70 single arm OH DB Squats
35 GHDs / T2B
35 DB Deadlift
35 DB push press 
100cal ski erg
 

Phase 2

5km run
 

FRIDAY

Fundamentals - Phase 1 

Build up to find your 1rep max BB squat
Build up to find your 1rep max BB deadlift
Build up to find your 1rep max BB bench press
 

Phase 2

6 rounds
300m run
12 OH single arm lunges
12 DB snatch 
12 box jumps
(DB 20-30kg)

George Armstrong Weekly Workout 13th March 2022

MONDAY

Legs - Phase 1
Leg extensions 15,12,10
Wide stance barbell squats 10,8,6,4
Bulgarian split squats 3x12 each leg
BB Stiff leg deadlifts 10,8,6
 
Phase 2
20M’EMOM
1:American Kettlebell swings 16
2:Assault bike 14cal
3:Barbell thrusters 10 (50-60kg)
4:Plate burpee 10
 
 
TUESDAY
 
Push - Phase 1
Flat BB bench press 5x5,(Bw max out reps set)
Seated db press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Barbell skull crushers 15,12,10,8 superset with
Triceps cable push downs 15,12,10
 
Phase 2
30-20-10
Ski erg
Dips
Toes to bar
HRPU
Box overs
 
 
WEDNESDAY
 
Pull - Phase 1
BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 12,10,8
Weighted pull ups 10,8,6
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10
 
Phase 2
Part 1
Compete against me
As fast as possible
1k row
Every 60 seconds complete
8 pull ups and 4 burpee
Part 2
As fast as possible
1k row
Every 60 seconds complete
8 Pendlay rows @bw
 
 
THURSDAY
 
Phase 1
2.5km run sprint work as fast as possible.
 
Phase 2
5 rounds for time
Db snatch 12
Db over head squat 12
Db single arm devil press 12 6/6
300m run
(Db 20-25kg)
 
 
FRIDAY
 
40-30-20-10
Assault bike
BB Muscle snatch (40-50kg)
Box overs
DB single arm clean and press (20-30kg
Burpees touch

George Armstrong Weekly Workout 20th March 2022

MONDAY
 
Push - Part 1
1.Incline dumbbell chest press 10,8,6,4
2.flat barbell bench press 10,8,6,4
3.Seated db shoulder press 10,8,6
4.Side to front db raises 12,10,8
5.Tricep cable push downs 15,12,10
 
Part 2 
5km run
 
 
 
TUESDAY

Legs - Part 1
BB squats 10,8,6,4
Leg press 8,10,20,30
BB Walking lunges 10,8,6 (each leg)
 
Part 2
Full body sweat 
Scale down or up the weight if you want to.
Every 3 Minutes for 21 minutes, Complete:
BB Cleans 12 @60kg
Assault run 20cal (300m)
Rest 2 mins 
 
Part 3
Every 3 Minutes for 21 minutes, Complete:
BB push press 12 @60kg
Assault run 20cal (300m)
 
 
 
WEDNESDAY
 
Part 1
Partner workout 
YGIG Rower 400cal total. 
Every 90 seconds on the Rower both complete a station. 

Part 2
1.Toes to bar 14
2.Pull ups 8
3.Box overs 14
4.Kettlebell swings 15 (20-25kg)
Time cap 35mins.
 
 
 
THURSDAY
 
Pull day - Part 1
BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 12,10,8
Weighted pull ups 10,8,6
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10
 
Part 2 
7km run (hard pace)
 
 
FRIDAY
 
Part 1
Perform 5 rounds each
YGIG 
Deadlifts 12
Hang cleans 9
Push press 6
Assault run 16cal
 
Alternate each round. 
(Weight 60kg barbell)
 
REST 2 mins
 
Part 2
70-50-30
Assault bike 
BB Cleans 60kg 
Toes to bar 
DB snatch 24kg
HRPU

George Armstrong Weekly Workout 2nd January 2022

MONDAY

LEGS - PHASE 1
BB squats 10,8,6,4
Leg press 8,10,20,30
BB Walking lunges 10,8,6 (each leg)
BB Stiff leg deadlifts 10,8,6

PHASE 2
5 rounds DB thrusters 10
DB hang power clean 8
DB push press 6
Duel DB snatch 4
300m run



TUESDAY

PUSH - PHASE 1
Flat BB bench press 10,8,6,(20 drop set)
Push press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Tricep push downs 15,12,10Dips 3x15
 

PHASE 2
50/40/30/20/10
Assault bike
BB Push press (60kg)
Bar over burpees
(As fast as possible)
 



WEDNESDAY

PULL - PHASE 1
BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 12,10,8
Weighted pull ups 10,8,6
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10

PHASE 2
7km run



THURSDAY

PHASE 1
40M’E4MOM
BB Muscle cleans 6
BB Push press 8
BB Sumo high pull 10
Bar over burpees 12
T2B 14

PHASE 2
12M’EMOM
1MIN:DB biceps curls alternating 12
2MIN:DB skull crushers 12
3MIN:Press ups 10 & 6 burpees



FRIDAY

PHASE 1
Barbell front squats 5x5
Barbell flat bench press 5x5
Barbell pendlay rows 5x5

PHASE 2
10 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
20 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
30 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
40 Dumbbell Snatches 24kg
15 Burpee Box Jump Overs
50 Dumbbell Snatches 24kg
15 Burpee Box Jump overs


SATURDAY & SUNDAY REST DAYS