George Armstrong Weekly Workout 23rd April 2023
WORKOUT 1
Push - Phase 1
Flat db bench 10,8,{*20 rest pause set}
DB seated shoulder press 12,10,{*20 rest pause set}
Seated chest press machine 12,10,{*20 rest pause set}
Cable single arm side raises 20,15,10,{*20 rest pause set}
Behind the head Tricep extensions 20,15,12,{*20 rest pause set}
Close stance push ups max reps x 5 sets
{REST PAUSE SET *20 rep rest pause set. Complete 10 reps at a weight heavy as possible, rest for 5-10 seconds then perform another 5 reps. Then rest for another 5-10 seconds and then perform a final 5 reps. Keep the weight the same throughout the set}
Phase 2
Ski Erg
500m x10
1min rest after each round
WORKOUT 2
Pull - Phase 1
BB Deadlifts 10,8,6,4
DB single arm rows 15,12,10,{*20 rest pause set}
Weighted pull ups 10,8,6,4
Straight arm cable pull downs 15,12,10,{*20 rest pause set}
Ez bar bicep curls 12,10,8 {*20 rest pause set}
Straight bar cable curls 15,12,10,{*20 rest pause set}
Phase 2
AMRAP’6
Rower 12 cal
Toes to bar 12
Burpees 12
Rest 2 mins
AMRAP’6
Rower 12cal
Pull ups 12
Burpee touch 12
Rest 2 mins
AMRAP’6
Rower 12cal
Barbell clean and press 2 @40kg
Burpee over rower 12
WORKOUT 3
Legs - Phase 1
BB Front squats 10,8,6,{*20 rest pause set}
BB Front squats 10,8,6,{*20 rest pause set}
Leg press 15,12,10, {*20 rest pause set}
Leg extensions (super-set) Lying hamstring curls 15,12,10,{*20 rest pause set}
Walking BB lunges 15,12,10 (each leg)
Phase 2
30M’EMOM
1MIN:Barbell thrusters 12 @50kg
2MIN:Wall balls 20 @9kg
3MIN:Toes to bar 15
4MIN:Box db step overs 16 @20kgs
5MIN:Rest
WORKOUT 4
Phase 1
5km Run (easy pace)
Phase 2
6 rounds for time.
200m run
Barbell squat clean 8 @70kg
Ghd sit ups 15
WORKOUT 5
Full Body - Phase 1
Flat db bench press 10,8,6,4
Bent over barbell rows 10,8,6,4
Waking BB lunges 15,12,10,8 each leg
BB Push press 10,8,6,4
Phase 2
42M’EMOM
1MIN:Barbell Sumo high pull 12 @40kg
2MIN:Assault bike 14 cal
3MIN:Barbell Muscle clean 12 @40kg
4MIN:Assault bike 14cal
6MIN:Barbell thrusters 12 @40kg
7MIN:REST
