George Armstrong Weekly Workout 20th June 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

10km Run
 
 

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

Every 2:30 x 6 rounds

20 Wall balls

15 muscle snatch

Max calories Assault bike

Rest 1:30
 
 

THURSDAY

Phase 1

5km run time trail 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

Phase 1

Barbell front squats 5x5

Barbell bent over rows 5x5

Barbell chest press 5x5

Phase 2

40-30-20-10

Assault bike

BB Muscle snatch @40-50kg

Box overs

DB single arm clean and press @20-30kg

Burpee touch