George Armstrong Weekly Workout 6th December 2021
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
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
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 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
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
