George Armstrong Weekly Workout 19th May 2025

WORKOUT 1

PHASE 1

PULL

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

PHASE 2

4 rounds for time:
500 Meter Row
12 Burpees over the Barbell
9 cleans @60kg

WORKOUT 2

OLYMPIC LIFT & CARDIO PARTY

PHASE 1

10M'EMOM
1MIN: 2 BB Clean and press @80%

PHASE 2

6 rounds
250m Rower
12 wall balls @9kg
8 box jumps
2 BB squat cleans @70kg

WORKOUT 3

PUSH WORKOUT

Db bench press 10,10,10
BB military press 10,8,6,8
Weighted Dips 12,10,8,6
Side raises 15,15,15
Tricep behind the head extension 15,12,10
Push ups Narrow stance 3 x Max reps

WORKOUT 4

CONDITIONING

Every 10 mins for 40mins
2000m Bike erg
50m D ball carry @30kg
20 Burpees

WORKOUT 5

LEGS

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
Standing calf raises 15,15,20

WORKOUT 6

40M'EMOM
1min: 12 Burpee over rower
2min: 14 cal rower
3min: 16 kettlebell swings @32kg
4min: 18 db snatch @22.5k

WORKOUT 7

PHASE 1

RUNNING

1km Warm up
Into….
1km intervals x 6 @3:30min km pace.
-90 seconds rest between each round.
1km Cool down.

PHASE 2

ARMS

Bicep preacher curl machine 15,12,10
Tricep over head cable extensions 20,15,12
Dumbbell seated bicep curls 12,10,8
Close grip tricep bench press 15,12,10
Dumbbell hammer curls 15,12,10
Close stance press ups for time 150