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George Armstrong Weekly Workout 24th April 2022

george-workout-24-04-22

 

I’m off to Ibiza this week!

My training will be changing up slightly. Over the past few months I took a step back from running frequently allowing my ankle to rest and recover from injuring it in January. Its taken so long to heal but having cryotherapy has worked wonders for inflammation and swelling. Now its finally stronger better way to get back into more running then in the ibiza Sun! Enjoy this week’s workouts guys!



WORKOUT 1


Pull - Phase 1

Weighted pull ups - 4 sets max reps.

BB bent over rows - 12,10,8,6,4, 1 x max rep set.

Seated back row machine 12,10,8,6

Ez bar curls 10,10,10 superset with Standing overhead cable curls 15,15,15

 

Phase 2

Every 2 mins - Perform 10 BB cleans & 12 bar facing burpee’s @60-80kg for 20 mins.



WORKOUT 2


Phase 1 - Push 

Flat BB bench press 5,5,5,5,5

BB Seated shoulder press 10,8,6,4

Weighted dips 10,8,6,4

Max push ups 3 rounds.

 

Phase 2

15M’AMRAP

21-15-9

Assault run 

Toes to bar / GHD 

BB Clean and press 9 (50-70kg)



WORKOUT 3


Phase 1

Barbell back squats 5,5,5,5,5

Barbell stuff leg deadlifts 12,10,8,4

Leg extensions 15 superset with barbell walking lunges 20 reps (10 each leg) x 3 sets.

 

Phase 2

15M’AMRAP

21-15-9

Wall balls

Assault bike

BB Sumo dead hi pull



WORKOUT 4


Murph Workout

Use a 20kg weighed vest if you have one. I didn’t have a weighted vest so I carried 2x10kg dumbbells each arm then 300 squats with a 20kg barbell on my back, followed by a 10kg plate on my back for press ups and then 10kg around my waist for pull ups. If the pull ups are too hard just do them without weight.

 

-1 mile run (holding 2x10kg dumbbells)

-300 squats (20kg barbell)

-200 press ups (10kg on back)

-100 pull ups (10kg around the waist)

-1 mile run (holding 2x10kg dumbbells)

 

MY TIME TO BEAT: 41mins



WORKOUT 5


Phase 1

200cal rower 

Every 25cals perform 12 deadlifts @100kg 

5 mins rest 

200cal rower 

Every 25 cals perform 8 pull ups & 12 toes to bar

 

Phase 2

Ski erg 

20 seconds push-it-to-the-limit

10 seconds rest for 3mins

Rest for 2mins

Repeat x2

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