George Armstrong Weekly Workout 10th September 2023
I am on the road to my first competition in Dubia in a teams even at Turf games. It is a global fitness competition. It’s time to get fit and jacked.
Some of the workouts moving forward are programmed by Georgia Smith-Ball @The Buffalo tribe. Helping me be my best for the comp.
WORKOUT 1
Push - Phase 1
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Phase 2
30M’AMRAP
400m run
30 db snatch @22.5kg
20 box jump overs
15 toes to bar
20 wall balls @9kg
30 cal rower
WORKOUT 2
Legs - Phase 1
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
Phase 2
10M’EMOM
MIN: 3 barbell Squat clean @60%
Phase 3
1 Barbell Power clean + 1 Squat clean @80% max 1rm
Every 90 Seconds for 8 rounds perform:
WORKOUT 3
Pull - Phase 1
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
Phase 2
“666”
6 Rounds for time. Weight @50kg
6 bb push press
6 bb front squats
6 bb deadlifts
6 bb hang power cleans
6 bar over burpee
6 pull ups
30 cal rower
WORKOUT 4
Filthy Gorilla Chest Pump
WORKOUT IS PERFORMED WITH A PARTNER “YOU GO I GO”
Perform all rounds individually. Rest when partner is on
x3 rounds
20 Bb bench @70kg
12 Toes to bar
20 cal Bike erg
x3 rounds
15 Bb bench @80kg
10 Toes to bar
20 cal Bike erg
x3 rounds
10 Bb bench @90kg
8 Toes to bar
20 cal Bike erg
x3 rounds
5 Bb bench @100kg
6 Toes to bar
20 cal Bike erg
WORKOUT 5
Phase 1
21-15-9
Barbell Power cleans @42.5kg
Kipping hspu
Pointer: Eaiser option for hspu is inverted shoulder press up on box
21-15-9
Over head squats barbell @42.5kg
Bar facing burpees
Rest 3 mins
12-9-6
Duel db devil press 2x22.5kg
9-6-3
Wall walks
Time cap: 30.00min
Phase 2
Running workout
5 mins @easy pace
4 mins @easy pace / moderate pace
3 mins @moderate pace
2 mins @moderate pace / fast pace
1 mins @fast pace
2 sets
3 mins rest between sets
