George Armstrong Weekly Workout 21st May 2023

WORKOUT 1

Pull - Phase 1

Straight arm cable pull downs 12,10,8
Seated wide grip cable rows 15,12,10, (20 drop set)
BB bent over rows 10,8,6,(20 drop set)
Wide grip pull ups 4 x max reps
Alternating Dumbbell curls 15,12,10,8 (each arm)
Cable straight arm bicep curls 40,40,40,40 drop set each set

Phase 2

20M’AMRAP
8 Clean and press 50kg
8 alternating db snatch @25kg
8 Toes to bar
100m run
1x Rope climb
As many rounds as possible

WORKOUT 2

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Bulgarian smith machine spilt squats 12,10,8
Barbell Stiff leg deadlifts 12,10,8

Phase 2

Ski erg
500m x 10
1 min rest between each round

WORKOUT 3

Push - Phase 1

Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
100 push ups for time.

Phase 2

20M’AMRAP
8 push press @60kg
8 Duel devil press @17.5kg
8 toes to bar
8 chin ups
18cal assault bike / rower
As many rounds as possible

WORKOUT 4

Phase 1

3km warm up run.

Phase 2

10 rounds
250m assault run
OH single arm DB lunges 16 @30-35kgs
Dumbbell DT @20-25kgs

Complete as fast as possible
DT = 12 deadlifts, 9 hang power cleans, 6 six push press

WORKOUT 5

Arms - Phase 1

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

Phase 2

Assault bike
10min max calories