George Armstrong Weekly Workout 29th January 2023
WORKOUT 1
Push - Phase 1
BB flat bench 10,8,6,4
Seated DB shoulder press 12,10,8,6
Incline DB press 12,10,8,6
Side to front DB raises 12,10,8,6
Weights Tricep dips 12,10,8
DB skull crushers 15,12,10,8
Phase 2
16M’EMOM
1MIN: Wall balls 16 @9kg
2MIN: Rower 16cal
3MIN: Db snatch 16 @22.5kg
4MIN: Thrusters BB 10 @50kg
WORKOUT 2
Legs - Phase 1
BB Front squats 10,8,6,4
Single legged leg press 15,12,10,8
Leg extensions 15,12,10,8
Walking BB lunges 15,12,10 (each leg)
Phase 2
10km run
WORKOUT 3
Phase 1
Deadlifts 10,8,6,4
Prone barbell row 10,8,6,4
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
DB preacher curls 12,10,8,6 (each arm)
Cable bicep curls 15,12,10,8
Phase 2
4 rounds
Pull ups 10
Burpee touch 10
Bent over rows barbell 10
Rower / Ski erg 10
Db alternating bicep curls 20 (10 each arm)
1 min rest
WORKOUT 4
Phase 1
5 rounds
Toes to bar 15
Db side raises 15
Butterfly sit ups 15
Push ups narrow stance 15
Lying db tricep skull crushers 15
Phase 2
24M’EMOM
1MIN:15 calorie Row
2MIN:15 Burpees
3MIN 30 Air Squats
WORKOUT 5
Phase 1
BB Squats 5x5
BB deadlifts 5x5
BB Bench press 5x5
Phase 2
5 rounds
300m run (@mile pace)
12 barbell squat cleans @50-60kg
12 pull ups
