George Armstrong Weekly Workout 22nd January 2023

BB Deadlifts 10,8,6,4
DB single arm rows 15,12,10,
Weighted pull ups 10,8,6,4
Straight arm cable pull downs 15,12,10
Ez bar bicep curls 12,10,8
Straight bar cable curls 15,12,10

Phase 2

WORKOUT
70/50/30
BURPEES
KNEES BENT TOE TOUCHES
SQUATS
PRESS UPS
BUTTERFLY SIT UPS
JUMPING LUNGES

WORKOUT 2

Push - Phase 1

Flat db bench 12,10,8
DB seated shoulder press 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Overhead cable Tricep extensions 20,15,12
Weighted Tricep dips 12,10,8

Phase 2

6 rounds
15 db bent over flys @12.5/15kgs
15 barbell upright rows @40kg
15 barbell shoulder press @40kg
20cal Assault run / Bike (19/20km)
60-90 SECONDS REST

WORKOUT 3

10 Rounds For Time

30cals Assault run / Bike
25 press ups
20 toes to bar
15 pull ups
6 db hang power snatch @35/40kg
6 db snatch @35/40kgs
1min rest after each round

WORKOUT 4

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,12,10,8
BB back squats 10,8,6,4
Walking BB lunges 15,12,10 (each leg)

Phase2

7km Run (Easy pace)

WORKOUT 5

Phase 1

40-30-20-10
Assault bike
Toes to bar
Wall balls (9kg)

Rest 5 mins

Phase 2

For time
250 box jump overs
(Rest when needed)