George Armstrong Weekly Workout 24th July 2022
WORKOUT 1
Phase 1
Complete within 30 min time cap
5 rounds
Assault Bike 6cal
DB hang clean 6
Rower 6cal
6 T2B
4 rounds
Assault Bike 8cal
DB hang clean 8
Row 8cal
T2B 8
3 rounds
Assault Bike 10cal
DB hang clean 10
Row 10cal
T2B 10
2 rounds
Assault Bike 12cal
DB hang clean 12
Row 12cal
12 T2B
(George used 20kg DBs)
Phase 2
7km run (hard pace)
WORKOUT 2
Pull - Phase 1
Weighted pull ups 8,6,4,2,1
DB rows 12,10,8,(20 dropset)
BB Pendlay rows 8,6,4,(20 dropset)
DB Rear flys 12,10,8,(20 dropset)
DB bicep preacher curls 12,10,8,(20 dropset)
Phase 2
20-18-16-14-12-10-8
Assault bike / Ski erg
Single arm DB snatch
DB single arm over head lunges
(20-35kg DB)
WORKOUT 2
E2MOM - 60 mins
Min1&2 - 10 BB Sumo dead hi pull / 12 ski erg or assault bike
Min3&4 - 10 BB Hang clean / 12 ski erg or assault bike
Min5&6 - 10 BB thrusters 12 ski erg or assault
Min7&8 - 15 toes to bar / 12 ski erg or assault bike
Min9&10- 10 BB Front squats /12 ski erg or assault bike
(Barbell @40-60kg)
WORKOUT 3
Push - Phase 1
Flat BB bench press 5x5
Seated DB shoulder press 12,10,8,6
Weighted chest dips 10,8,6,4,
DB Side raises 30,25,20,15
Triceps cable push down 20,15,12,10,8 superset max press ups.
Ez bar skull crushers 15,12,10,8
Phase 2
10km Run (hard pace)
WORKOUT 5
Legs - Phase 1
BB squats 10,8,6,4
Leg press 8,10,20,30
BB Walking lunges 10,8,6 (each leg)
BB Stiff leg deadlifts 10,8,6
Phase 2
Gaint sets / 4 sets
Leg extensions 15
Goblet squat 15
Bodyweight jumping lunges 20
90second rest between rounds
