George Armstrong Weekly Workout 13th August 2023

WORKOUT 1

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back iso row machine 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)

Phase 2

5 rounds for time
15 wall balls 9kg
12 burpee touch
9 hang power snatch @50kg

WORKOUT 2

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10

Phase 2

Every 3:30m x 5
250m row
12 toes to bar
10 burpee over rower
5 Barbell squat clean @60kg

WORKOUT 3

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

10km Run (zone 2)

WORKOUT 4

Partner workout
2 rounds (share reps)
100 box jumps
50 BB thrusters @40kg
100 wall balls
50 BB OH squat @40kg
100 burpee touch
50 BB push press @40

WORKOUT 5

Arms - Phase 1

Db seated bicep curls 15,12,10
Bicep preacher curl machine 15,12,10
Tricep over head ez bar cable extensions 15,12,10
Tricep close grip bench 15,12,10
Cable lying ez bar bicep curls 15,12,10
Tricep weighted dips 15,12,10

Phase 2

2:00on 2:00off x6 rounds
Assault bike 16cal
Db clean and jerk 10 @14kgs
Max Kettlebell swings @24kg