George Armstrong Weekly Workout 26th November 2023
WORKOUT 1
Legs - Phase 1
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
Phase 2
Buy in
5000m bike erg
Into…
5 Rounds for time.
5 Sand bag burpee over double box @50kg
10 facing handstand press
15 toes to bar
20 calorie row on
50m sand bag carry @50kg
WORKOUT 2
Push - Phase 1
Flat db bench 10,8,6
Seated ISO shoulder press machine 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
Phase 2
5000m Rower
Into…
5 Rounds For time
12 Dumbbell Deadlifts @22.5kgs
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder-to-Overheads
10 sand back to shoulder @50kg
WORKOUT 3
Pull - Phase 1
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
Phase 2
Rowing intervals
500m x 10
1min rest between each round
(Pace 1:38 average)
WORKOUT 4
3K Run
Into….
As fast as possible complete
14 BB front rack lunges @70kg
30 calorie assault bike
14 BB shoulder to overhead @70kg
30 Toes to bar
Into…
12 BB front rack lunges @70kg
40 calorie assault bike
12 BB shoulder to overhead @70kg
25 Toes to bar
Into….
10 BB front rack lunges @70kg
50 calorie assault bike
10 BB shoulder to overhead @70kg
20 Toes to bar
WORKOUT 5
Phase 1
Strength & Power
Barbell Zombie squats 5,5,5,5, @50% - Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Front + Back squats 9,9,9,9 (4 front squats & 5 back squats) Tempo: 4s eccentric, 2s pause at the bottom. 60-90 seconds rest each set
Barbell Power cleans, every 90 seconds x 8 sets complete 2 reps @60-80% of your 1RM power clean, build up from 60% to 80% through the 8 sets
Barbell squat cleans, Every minute for 8 rounds complete 2 Barbell squat cleans @80% of your 1RM
Phase 2
5 Rounds - PARTNER WORKOUT
In pairs… fast as possible
Bike Erg 100cal
Burpee broad jumps 50
YO-GO-I-GO
Time - 36 mins to beat
