MONDAY



LEGS - Phase 1
 
Leg extensions 12,10,8,(20 dropset)
Back Squat 8,6,4
RDL Barbell 8,6,4
Bulgarian split squats DB 6,8,10,(20 dropset) (each leg)
 
Phase 2
 
21-18-15-12-8
Goblet squats
Assault bike
DB Devil press
T2B

 

TUESDAY

PUSH - Phase 1
 
Incline Bench press 10,8,6
Seated shoulder press machine 10,8,6
Flat DB chest press 10,8,6
DB front to Side raises 15,12,10
Cable over head Tricep extension 15,12,10
Dips 3x15
 
Phase 2
 
60 cal Assault bike / Row
30 Goblet squats
50 cal Assault bike / Row
30 Goblet Squat
40 cal Assault bike / Row
30 Goblet Squat
30 cal Assault bike / Row
30 Goblet Squat
20 cal Assault bike / Row
30 Goblet Squat
10 cal Assault bike / Row
30 Goblet Squat
(George used a 35kg db)
 

 

WEDNESDAY


PULL - Phase 1
 
Weighted pull ups 8,6,4,2,1
DB rows 12,10,8,(20 dropset)
BB Pendlay rows 8,6,4,(20 dropset)
DB Rear flys 12,10,8,(20 dropset)
DB bicep preacher curls 12,10,8,(20 dropset)
Rest 2 mins
 
Phase 2
 
20-18-16-14-12-10-8
Assault bike
DB snatch
DB lunges
(35kg DBz)
 

 

THURSDAY

Phase 1
 
100cal ski erg
35 DB push press
35 DB Deadlift
35 GHDs / T2B
70 single arm OH DB Squats
35 GHDs / T2B
35 DB Deadlift
35 DB push press
100cal ski erg
 
Phase 2
 
5km run
 

FRIDAY


Fundamentals - Phase 1
 
Build up to find your 1rep max BB squat
Build up to find your 1rep max BB deadlift
Build up to find your 1rep max BB bench press
 
Phase 2
 
6 rounds
300m run
12 OH single arm lunges
12 DB snatch 
12 box jumps
(DB 20-30kg)