George Armstrong Weekly Workout 2nd July 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
Rower 50cal
Ski erg 50cal
Burpees 50

 

 

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
Db box step overs @12kgs
Ghds

 

 

WORKOUT 4

 

Phase 1

(5 Rounds)
500m Rower
16 T2B
16 box jumps overs
50 DU or 60seconds skipping

 

Phase 2

10km Run (Zone 2)

 

 

WORKOUT 5

 

5 rounds
Assault Bike 6cal
DB push press 6
DB hang clean 6
6 T2B

4 rounds
Assault Bike 8cal
DB push press 8
DB hang clean 8
T2B 8

3 rounds
Assault Bike 10cal
DB push press 10
DB hang clean 10
T2B 10

2 rounds
Assault Bike 12cal
DB push press 12
DB hang clean 12
12 T2B

 

 

WORKOUT 6

 

Arms - Phase 1

Db seated bicep curls 15,12,10
Bicep preacher curl machine 15,12,10
Tricep over head ez bar cable extensions 15,12,10
Tricep close grip bench 15,12,10
Cable lying ez bar bicep curls 15,12,10
Tricep db skull crushers 15,12,10

 

Phase 2

Ski Erg
500M x10
1Min rest each round