George Armstrong Weekly Workout 16th July 2023
WORKOUT 1
Pull - Phase 1
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back 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
40cal erg any of choice
16 T2B
16 Box jumps overs
16 DB snatch @25kg
80 DU
WORKOUT 2
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
Smith machine Bulgarian split squats 15,12,10 (each leg)
Phase 2
BURPEE
30M’EMOM
-14 BURPEES Every minute for 30 minutes
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
Every 2:30 x 5 rounds.
10 OH barbell squats @50kg
Max reps: Chest to bar pull ups
Rest 1:30min between rounds
WORKOUT 4
Phase 1
Ski Erg - 2000m (easy pace)
Phase 2
As many rounds as possible in 7 mins.
AMRAP 7
20cal Assault bike
15 squat clean @50kg
15 T2B
Rest 3:00
AMRAP 7
18cal Assault bike
12 squat clean @50kg
12 T2B
Rest 3:00
AMRAP 7
16cal Assault bike
9 squat clean @50kg
9 T2B
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 db skull crushers 15,12,10
Phase 2
Every 2:30 x 5 Rounds
Power snatch 10 @50kg
Assault bike 18cal
Max reps: Wall balls 9kg remaining time
Rest 1:30min between rounds
WORKOUT 6
1km Warm up
400m x 8
1 min rest between each round
1km Cool down
