George Armstrong Weekly Workout 9th March 2025

WORKOUT 1

Phase 1 - LEGS

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10
Standing calf raises. 20,15,15,10

WORKOUT 2

Every 7 minutes, for 42 minutes
20 Cal Assault Bike
400m Run
10 Power Cleans @70kg

WORKOUT 3

For time
5-4-3-2-1
Bar muscle up
Wall walks
Duel dumbbell devil press @22.5kg

Phase 2
Rowing
500m x 10
1min rest between each round

WORKOUT 4

 Pull

BB Deadlifts 10,8,6
Barbell rows 15,12,10
Db single arm rows 15,12,10
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db preacher curls 15,12,10
Db concentration curls 15,12,10

WORKOUT 5

Conditioning

5 rounds for time
500m Rower
500m Ski erg
10 burpee broad jumps
10 barbell thrusters @60kg

WORKOUT 6

Phase 1

Trunk Destruction
5 Rounds
15 Toes to bar
15 Ghd hypertension
15 Ghd sit ups
40 cal Bike erg

Phase 2

Track session
1km @5:00km pace
1km @4:00km pace
90 sec rest
2x800m - 90 sec rest
2x400m - 1min rest
2x200m - 1min rest
1km Cool down

WORKOUT 7

PUSH

Incline barbell bench press 12,10,8
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Db side raises 20,15,10
Weighted Dips 12,10,8
Tricep straight bar push downs 15,12,10