George Armstrong Weekly Workout 25th December 2022

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}

6km run

 

 

WORKOUT 2

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

Every 3:00mins x 6 rounds

-15cal rower 

-14 box Jump overs 

-12 toes to bar 

-Remaining time perform max reps muscle cleans @60kg 

 

 

WORKOUT 3

 

42M’EMOM

1MIN:BB shoulder press 16 @50kgs

2MIN:SKI ERG 16cal

3MIN:ALTERNATIVE DB SNATCH 20 @25kgs

4MIN:BURPEE TOUCH 12 

5MIN:D BALL TO SHOULDER 6-8 @50kg

6MIN:REST

 

 

WORKOUT 4

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

7km Run (easy pace)

 

 

WORKOUT 5

In pairs of 3 complete

Max burpee touch alternate burpees between partners.

-180 synchro jumping lunges 

-120cal Bike/Row/Ski

-150 hang snatch @50kg

-100 db box overs @22.5kgs

-120 devil press single arm @22.5kgs

-120cal Bike/Row/Ski

WE MANAGED 700 BURPEES