George Armstrong Weekly Workout 24th December 2023

WORKOUT 1

Pull - Phase 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back row machine 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)

Phase 2

15 BB Thrusters
30 wall balls
500 meter rower
15 BB Clean & press
30 wall balls
500 meter rower
15 BB thrusters
30 db snatch
500 meter rower
15 BB Clean and press
30 db snatch
500 meter rower

Weights:
Barbell @50kg
Dumbbell @22.5kg
Wall ball @6kg

WORKOUT 2

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

Phase 2

3 rounds for time
Rower 1000m
Box jumps 30
Ski erg 1000m
Burpees 30

WORKOUT 3

Push - Phase 1

Flat db bench 10,8,6
BB Military press 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Close stance push ups 3 sets x max reps.

Phase 2

20-18-16-14-12-10-8
Assault bike
Barbell front squat @50kg
Db chest press @35kgs

WORKOUT 4

Phase 1

5 Rounds
500m Rower
5 wall walks
16 Toes to bar
16 box jumps overs

Phase 2

10km Run Zone2

WORKOUT 5

5 rounds
Ski erg 6cal
DB push press 6 @20kg
DB hang clean 6 @20kg
6 T2B

4 rounds
Ski erg 8cal
DB push press 8
DB hang clean 8
T2B 8

3 rounds
Ski erg 10cal
DB push press 10
DB hang clean 10
T2B 10

2 rounds
Ski erg 12cal
DB push press 12
DB hang clean 12
12 T2B