George Armstrong Weekly Workout 4th February 2024

WORKOUT 1

Legs - Phase 1

Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10

Phase 2

Mhay Thai
1 hour conditioning.

WORKOUT 2

Push - Phase 1

Flat db bench 10,8,6 (dropset on the last set)
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8 (dropset on the last set)
Seated db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep cable standing over head tricep extensions 20,15,10 (dropset on the last set)

Phase 2

6 rounds

30 box jumps
R1/3: 15 DB clean and jerk
12 toes to bar
3 wall walks
1 min rest better each round.

R1/3: 15 Db single arm clean and jerk @30kg
R2/4: 15 Db OH lunges @30kg
R3/6: 15 Db Goblet squats @30kg

WORKOUT 3

Pull - Phase 1

Pull ups 3 x max reps (wide/close/neutral)
T bar row machine 12,10,8 (dropset on the last set)
Seated iso back row machine single arm 12,10,8
Rear dumbbell flys 15,12,10 (dropset on the last set)
Preacher curl machine 15,12,10 (dropset on the last set)
Db seated curls 15,12,10

Phase 2

35M BURPEE EMOM
1MIN: 14 BURPEES

WORKOUT 4

LONG CONDITIONING - CLARITY OF THE MIND
10 ROUNDS FOR TIME
ASSAULT RUN - 500m
ROWER - 500m
SKI ERG - 500m
1 min rest between each round

WORKOUT 5

10M’EMOM

ARMS & Calves
Bicep seated db curls 15,12,10
Tricep close grip bench press 15,12,10 drop set
Bicep preacher curl machine 15,12,10 drop set last set
Tricep over head ez bar cable extensions 15,12,10 drop set last set
Tricep cable push downs 15,12,15
Bicep Ez bar curls 15,12,10 drop set last set

Push ups close stance 3x max out reps
Standing calves raises 20,20,20,15,15