George Armstrong Weekly Workout 21st April 2025

WORKOUT 1

PHASE 1

Track session
1km @5:00km pace
1km @4:00km pace
90 sec rest
2x800m - 90 sec rest
2x400m - 1min rest
2x200m - 1min rest

PHASE 2

Trunk Destruction (core)
5 Rounds for time:
15 Ghd sit ups
15 Ghd hypertension (weighted)
10 Strict Toes to bar
25 burpee touch

WORKOUT 2

5 rounds for time:
1000m Rower
20 BB back squats 80kg
20 Stiff leg deadlifts 40kgs

WORKOUT 3

Ski Erg
500m x 10
1 min rest between each round.

WORKOUT 4

BACK

Straight arm cable pull downs 15,12,10
BB Bent over rows 12,10,8
T Bar landmine Rows 15,12,10
Pull ups weighted - 10M’EMOM: 6 reps every minute
BB upright rows 15,12,10
Db single arm Hammer curls 12,10,8
Db Preacher curls 15,12,10

WORKOUT 5

PUSH

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

WORKOUT 6

PHASE 1

10M’EMOM
1MIN: 2 BB clean & Press @80%

PHASE 2

Conditioning
5 rounds for time:
500m Rower
500m Ski erg
500m run
5 Wall walks
20 Db snatch @22.5kg
20 Wall balls @9kg

WORKOUT 7

PHASE 1

10Km Runing
Zone2 for 5km
Zone 3 for 5km

PHASE 2 - ARMS

Db incline bicep curls 20,15,12
Db single arm Concentration curls 20,15,12
Incline alternating db hammer curls 20,15,12
Tricep overhead cable extensions 20,15,12
Tricep dips 3 sets max reps
Tricep close grip smith machine flat bench 15,12,10