George Armstrong Weekly Workout 5th March 2023

Deadlifts 10,8,6,4
Seated back row machine 12,10,8,6
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)

Phase 2

120 burpees
120 HRPU
3 rounds
30 cal erg
15 barbell clean and press 50-60kg
30 bar facing burpees
30 T2B

WORKOUT 2

Push - Phase 1

Flat db bench 10,8,6
Seated ISO shoulder press machine 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

Phase 2

Pump city
5 rounds
20cal rower
15 Tricep push downs
25 press ups
15 Cable bicep curls
15 DB side raises

WORKOUT 3

Legs - Phase 1

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6,4
DB Bulgarian split squats 15,12,10 each leg

Phase 2

25M’EMOM
1MIN: Burpees 16
2MIN: T2B 16
3MIN: Box overs 14
4MIN: Ski erg 16cal
5MIN: REST

WORKOUT 4

Phase 1

21-15-9
Calorie row
Box jump step down 24’
Barbel thrusters @40kg
3 mins rest

3 rounds
15 Calorie row
15 Box jump step down 24’
15 Barbel thrusters @40kg
3 mins rest

45 Calorie row
45 Box jump step down 24’
45 Barbel thrusters @40kg

Phase 2

5km run

WORKOUT 5

10 ROUNDS FOR TIME
Barbell bent over rows 10 @90/100kg
Toes to rings 15
Barbell thrusters 10 @50-55kg
6 Chest to bar pull ups
Assault Bike / Bike erg 18/20cal