George Armstrong Weekly Workout 5th June 2022
This week was one of the toughest weeks of my life. Our little brother William at age 24 William sadly took his own life from a 10 year battle with depression and anxiety. I trained through my thoughts and emotions I was in so much pain mentally but I know training keeps my mind focused. I still put in the work because training is anchor to my life and keeps me on track. A new chapter of my life is now open. The healing process and journey starts now. Please share a prayer this week for William. My he Rest In Peace.
WORKOUT 1
Legs - Phase 1
Leg extensions 15,12,10
Seated hamstring curls 15,12,10
Barbell squats 10,8,6,4,2
Phase 2
As fast as possible
10 rounds
10 cal assault bike
3 power clean
3 Front squat
3 power jerk
(@70-100kg)
WORKOUT 2
Push - Phase 1
Flat BB bench press 5x5
Seated DB shoulder press 12,10,8,6
Weighted chest dips 10,8,6,4,
DB Side raises 30,25,20,15
Triceps cable push down 20,15,12,10,8 superset max press ups
Phase 2
7km run (fast pace)
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
50-40-30-20-10 calorie rower
50-40-30-20-10 wall balls
WORKOUT 4
Phase 1
Assault bike sprints
20 seconds on
20 seconds off
For 2 mins. 4 rounds.
1 min rest between each round
Phase 2
AMRAP 4
21 calorie row
21 toes to bar
21 burpee to bar
+
Rest 4:00
+
AMRAP 4
18 calorie row
18 toes to bar
18 burpee to bar
+
Rest 4:00
+
15 calories row
15 toes to bar
15 burpee to bar
+
Rest 4:00
+
12 calorie row
12 toes to bar
12 burpee to bar
WORKOUT 5
Full Body - Phase 1
Flat db bench press 10,8,6,4
Bent over barbell rows 10,8,6,4
Waking BB lunges 12,10,8 each leg
BB Push press 10,8,6,4
Phase 2
10 rounds
-100m sled pull @40-70kg
-20 burpees
-20 press ups
90sec rest between rounds
