George Armstrong Weekly Workout 5th February 2023
WORKOUT 1
Legs - Phase 1
Leg extensions 15,12,10
Wide stance barbell squats 10,8,6,4
Bulgarian split squats 3x12 each leg
BB Stiff leg deadlifts 10,8,6
Phase 2
20M’EMOM
1MIN:Kettlebell swings 16
2MIN:Assault bike 14cal
3MIN:Barbell thrusters 10 (40-60kg)
4MIN:Plate burpee 10
WORKOUT 2
Push - Phase 1
Flat BB bench press 5x5
Seated db press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
(Barbell skull crushers 15,12,10,8 superset with Triceps cable push downs 15,12,10)
Phase 2
10km Run
WORKOUT 3
Pull - Phase 1
BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 12,10,8
Weighted pull ups 10,8,6
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10
Phase 2
Every 2:30 x 6 rounds
Wall balls 20 @6kg
Barbell muscle snatch @40-50kg
Max calories Assault bike for remaining time
Rest 1:30
WORKOUT 4
Phase 1
5km run time trail as fast as possible.
Phase 2
5 rounds for time
Db snatch 12
Db over head squat 12
Db single arm devil press 12 6/6
Assault run 300m
(Db 20-25kg)
WORKOUT 5
40-30-20-10
Assault bike
BB Muscle snatch @40-50kg
Box jump overs
DB single arm clean and press @20-30kg
Burpee touch
