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George Armstrong Weekly Workout 13th March 2022

George Armstrong Weekly Workout 13th March 2022
MONDAY

Legs - Phase 1
Leg extensions 15,12,10
Wide stance barbell squats 10,8,6,4
Bulgarian split squats 3x12 each leg
BB Stiff leg deadlifts 10,8,6
 
Phase 2
20M’EMOM
1:American Kettlebell swings 16
2:Assault bike 14cal
3:Barbell thrusters 10 (50-60kg)
4:Plate burpee 10
 
 
TUESDAY
 
Push - Phase 1
Flat BB bench press 5x5,(Bw max out reps set)
Seated db press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Barbell skull crushers 15,12,10,8 superset with
Triceps cable push downs 15,12,10
 
Phase 2
30-20-10
Ski erg
Dips
Toes to bar
HRPU
Box overs
 
 
WEDNESDAY
 
Pull - Phase 1
BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 12,10,8
Weighted pull ups 10,8,6
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10
 
Phase 2
Part 1
Compete against me
As fast as possible
1k row
Every 60 seconds complete
8 pull ups and 4 burpee
Part 2
As fast as possible
1k row
Every 60 seconds complete
8 Pendlay rows @bw
 
 
THURSDAY
 
Phase 1
2.5km run sprint work as fast as possible.
 
Phase 2
5 rounds for time
Db snatch 12
Db over head squat 12
Db single arm devil press 12 6/6
300m run
(Db 20-25kg)
 
 
FRIDAY
 
40-30-20-10
Assault bike
BB Muscle snatch (40-50kg)
Box overs
DB single arm clean and press (20-30kg
Burpees touch
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