George Armstrong Weekly Workout 2nd October 2022

 

Lat pull downs 12,10,8*

Barbell bent over rows 12,10,8

ISO back row machine 12,10,8*

Prone rear DB shoulder flys 20,15,10

Seated alternating DB bicep curls 15,12,10

Ez bar preacher curls 15,12,10*

 

(Ps. On the last set of every exercise with a (*) on it add a drop set. For example 8 reps drop in weight 8 reps)

 

Phase 2

 

24M’EMOM

1MIN:Ski erg 14

2MIN:Wall walks 6

3MIN:Toes to bar 14

4MIN:BB deadlifts 10 @bodyweight 

 

 

BB flat bench 10,8,6,4

Seated DB shoulder press 12,10,8*

Incline DB press 12,10,8*

Side to front DB raises 12,10,8*

Weights Tricep dips 12,10,8

DB skull crushers 15,12,10

 

(Ps. On the last set of every exercise with a (*) on it add a drop set. For example 8 reps drop in weight 8 reps)

 

Phase 2

50-40-30-20-10

D ball over the shoulder @40kg

Toes to rings / Toes to bar

Barbell squats @80kg 

 

 

 

Bodyweight day

30m AMRAP

Cindy + Burpees and running.

Pull ups 5 

Push ups 10

Air squats 15

Burpees 10

300m run 

(Perform as many rounds as possible in 30mins)

(I managed 10 rounds in the time cap - Score:10)

 

Phase 2

6 rounds 

15 Ghd sit ups 

15 Ghd back extensions

1min rest after each round.

(Use a weighted ball of your a filthy animal)

 

 

 

In pairs complete

100-50

GHDs 

Duel DB Devil press @20kgs

Wall balls @9kg

Duel Kettlebell lunges (100-50meters) @20kgs 

Burpee touch 

(Time cap 40min)

 

(If you don’t have a parent complete half the reps on your own)

 

Phase 2

7km run (hard pace)

 

Leg extensions 12,10,8*

BB squats 10,8,6,4

Leg press 15,12,10,8*

BB Walking lunges 10,8,6 (each leg)

BB Stiff leg deadlifts 12,10,8*

 

Phase 2

40-30-20-10

Ski erg 

Assault bike 

Burpees