George Armstrong Weekly Workout 17th March 2024
WORKOUT 1
Phase 1
ARMS & CALVES
Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set
Push ups close stance 3x max out reps
Standing calves raises 20,20,20,15,15
Phase 2
10-20-30-40-50
Rower calories
Toes to bar
Wall Ball Shots (20/14 lb)
P.s. 5 rounds that each combine the exercises, In the first round, you Row 10 calories followed by 10 toes to bar followed by 10 Wall Ball Shots. In the second round you Row 20 calories followed by 20 toes to bar followed by 20 Wall Ball Shots
WORKOUT 2
Phase 1 - Legs
Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10
Phase 2
Muay Thai
1 hour conditioning.
WORKOUT 3
Cardio party
Rower 1,500m
20 hand-release pushups
20 GHDs
10 box jump over burpees
6 BB Clean and press @80kg
Rower 1000
30 hand-release pushups
20 GHDs
10 box jump over burpees
6 BB Clean and press @80kg
Rower 750m
40 hand-release pushups
20 GHDs
10 box jump over burpees
6 BB Clean and press @80kg
Rower 500m
50 hand-release pushups
20 GHDs
10 box jump over burpees
6 BB Clean and press @80kg
WORKOUT 4
Phase 1- Push
Flat db bench 10,8,6 (dropset on the last set)
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8 (dropset on the last set)
Seated db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep cable standing over head tricep extensions 20,15,10 (dropset on the last set)
Phase 2
40-30-20-10
Hang clean and jerk 27.5kg
Burpee touch
Pull ups
Rower
WORKOUT 5
Phase 1
10M’EMOM
Every minute perform 2 squat cleans
1MIN: 2 BB Squat clean @80%
Rest 3 mins
Into….
10M’EMOM
Every minute perform 2 BB Clean and press
1MIN: 2 BB Clean and Press @80%
Rest 3 mins
Phase 2
Buy in 100cal
6 rounds in pairs
Work 5:00min/Rest 2:00
40 cal Ski erg
20 burpee touch
10 d ball over shoulder @45kg
ROUND 1/4: Max HSPU
ROUND 2/5: Max Db snatch 27kg
ROUND 3/6: Toes to bar
Ps. Complete the max reps in pairs I-GO-U-GO. Add your scores up at the end of each round
WORKOUT 6
“I GO U GO”
60 Rounds for time @50kg
1 power clean
2 front squats
3 shoulder to over head
4 burpee over bar
After every 10 rounds complete 50cal rower in pairs. 25cal each
WORKOUT 7
Phase 1 - Pull
Pull ups 3 x max reps (wide/close/neutral)
T bar row machine 12,10,8 (dropset on the last set)
Seated iso back row machine single arm 12,10,8
Rear dumbbell flys 15,12,10 (dropset on the last set)
Preacher curl machine 15,12,10 (dropset on the last set)
Db seated curls 15,12,10
