George Armstrong Weekly Workout 12th December 2021
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
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
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
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
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
