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George Armstrong Weekly Workout 9th January 2022

George Armstrong Weekly Workout 9th January 2022

MONDAY

LEGS

Front Squats 5x5 ,1x10
Static Back Lunges 6,8,10 (reps each leg)
Leg extensions 6,8,10,20 Limit equipment - Goblet squat) 

PHASE 2
DB deadlift 10
250m row/Assault bike
DB Hang clean 10
250m row/Assault bike
DB Push press 10
250m row/Assault bike
X4
For time (track time and weight)
(George uses -27kg DBs)



TUESDAY


PUSH - PHASE 1
Bench press 5x5, 1x10
Seated barbell shoulder press 6,8,10
Triceps skull crushers (flat bench) 6,8,10,12

PHASE 2
12’EMOM
1: Flat DB bench press 8
2: Ski/Row 16 cal 
3: Dual DB snatch 10
&
15’AMRAP
HSPU 6 (Easier difficulty 15 HRPU)
T2B/GHD sit ups 16
Chest Dips 12
Ski/Row 16 cal
{George uses -40kg DBs}



WEDNESDAY

PULL
Deadlift 5x5,1x10
Prone incline DB rows 6,8,10
DB Bicep curls 6,8,10,12 (each arm)
Cable bicep curls 12,10,8

PHASE 2
24’EMOM
1: Chest to bar pull ups 12
2: T2B/GHD 14
3: Barbell muscle snatch 10
4: Ski/Row 16 cal
{40/50kg barbell}


THURSDAY


FULL BODY - PHASE 1
Push Press 5x5
Pendlay rows 5x5
Barbell front squats 5x5

PHASE 2
24’EMOM
1: Wall balls 14
2: Ski erg 14
3: DB incline press 6
{George uses 45kg DBs)


FRIDAY


36’EMOM
1MIN:Row 16cal
2MIN:Ski 14cal
3-4MIN:2 rounds of strict
Cindy
Cindy
-5 strict Pull ups
-10 push ups
-15 Air squats
Cut off the Cindy at the 70second mark if you can’t get a round of strict Cindy in

SATURDAY & SUNDAY REST DAYS

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