- To reach your greatest potential you’ll have to fight your greatest fears
George Armstrong Weekly Workout 6th February 2022
MONDAY
SUICIDAL LEG WORKOUT
Todays workout was rough. Train with caution. The part 3 GIANTSET is one from our new signature program.
Part 1
Barbell 5x5
Part 2
Suicide squats / 4 rounds
Barbell xBW
5 front squats
7 Back squats
60 seconds rest each set.
Part 3
Gaint sets / 4 sets
Leg extensions 15
Goblet squat 15
Bodyweight lunges 20
90second rest between rounds
Part 4
12M’EMOM
1:KB swings 16
2:Plate Burpee 14
3:Assault bike 14
TUESDAY
Push - PHASE 1
Flat BB bench press 10,8,6,(20 drop set)
Push press 10,8,6,(20 drop set)
Incline DB chest press 10,8,6
Front cable raises 15,12,10
Tricep push downs 15,12,10
Dips 3x15
Phase 2
7km Run easy pace.
WEDNESDAY
Pull - Phase 1
BB Deadlifts 10,8,6,4,3,2,1
DB rows 15,12,10,8,30 drop set)
Seated rows 15,12,10,8,30 drop set)
Cable bicep curls 15,12,10,8,30 drop set)
Alternating DB curls 10,8,6,4 each arm
Phase 1
Head to head with a partner.
Complete as fast as possible.
21-15-9
Rower
Burpees
Rest 2 minutes
21-15-9
Toes-to-Bars
Pull ups
THURSDAY
Full body
“YOU GO I GO”
PARTNER WARRIOR WORKOUT
Give this workout a try.
Go as fast as possible with your partner.
Part 1
Assault bike 50 cal
Box over burpee 75
BB push press 75
DB front squats 75
T2B 75
Rest 1 min
Part 2
Assault bike 50cal
Box overs 75
BB OH squat 75
DB clean and press 75
T2B 75
Rest 1 min
Part 3
Assault bike 50 cal
Box jumps 75
BB Thrusters 75
DB Devil press 75
T2B 75
WEIGHT:
20kgDBs
50kg barbell
Our times
(Part1:16.08min)
(Part2:14.34min)
(Part3:8.02min)
FRIDAY
Phase 1
BB Flat bench press 5x5,1xBW max reps
BB Deadlifts 5x5,1xBW max reps
BB Squats 5x5,1xBW max reps
Phase 2
15M Treadmill workout
“Climb to heaven”
Every minute increase the incline starting from 0 to 15. Every minute up the gradient.
Speed starts and stays on 10mph throughout.