George Armstrong Weekly Workout 12th March 2023
WORKOUT 1
Pull - Phase 1
Deadlifts 10,8,6,4
Seated back row machine 12,10,8,6
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)
Phase 2
4 rounds
-20cal row
-15 burpee touch
-20 wall balls @9kg
1min rest
WORKOUT 2
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
5 rounds
Every 2:30mins
Barbell deadlifts 12 @100kg
Rower 20cal
Remaining time Max db Thrusters @15kgs
Rest 1:30min between rounds
WORKOUT 3
Legs - Phase 1
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6,4
DB Bulgarian split squats 15,12,10 each leg
Phase 2
24M’EMOM:
300m Assault run
50 feet Walking barbell lunges @60kg
8 Duel Devil press @20kgs
WORKOUT 4
Phase 1
Every 5 mins for 30mins complete
Assault bike 20cal
Box jump overs 16 24inch
GHD 16
DB Goblet squats 16 @40kg
Phase 2
5km run
WORKOUT 5
5 Rounds
Barbell hang squat clean 10 @50kg
Ski erg 12cal
Toes to bar 6
Barbell thrusters 10 @50
Ski erg 12cal
Toes to bar 6
Barbell high pull 10 @50kg
Ski erg 12cal
Toes to bar 6
2MIN REST
