George Armstrong Weekly Workout 20th March 2022
MONDAY
Push - Part 1
1.Incline dumbbell chest press 10,8,6,4
2.flat barbell bench press 10,8,6,4
3.Seated db shoulder press 10,8,6
4.Side to front db raises 12,10,8
5.Tricep cable push downs 15,12,10
Part 2
5km run
TUESDAY
Legs - Part 1
BB squats 10,8,6,4
Leg press 8,10,20,30
BB Walking lunges 10,8,6 (each leg)
Part 2
Full body sweat
Scale down or up the weight if you want to.
Every 3 Minutes for 21 minutes, Complete:
BB Cleans 12 @60kg
Assault run 20cal (300m)
Rest 2 mins
Part 3
Every 3 Minutes for 21 minutes, Complete:
BB push press 12 @60kg
Assault run 20cal (300m)
WEDNESDAY
Part 1
Partner workout
YGIG Rower 400cal total.
Every 90 seconds on the Rower both complete a station.
Part 2
1.Toes to bar 14
2.Pull ups 8
3.Box overs 14
4.Kettlebell swings 15 (20-25kg)
Time cap 35mins.
THURSDAY
Pull day - Part 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
Part 2
7km run (hard pace)
FRIDAY
Part 1
Perform 5 rounds each
YGIG
Deadlifts 12
Hang cleans 9
Push press 6
Assault run 16cal
Alternate each round.
(Weight 60kg barbell)
REST 2 mins
Part 2
70-50-30
Assault bike
BB Cleans 60kg
Toes to bar
DB snatch 24kg
HRPU
