March 28th, 2018 – Washed Up Athlete (Week 1 Crossfit Impulse Hypertrophy Program)

Warm-Up

Tabata Push-ups

2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats

Oly 

Snatch 6×3

Skill

Handstand Push-up (Strict) 2xME

Handstand Push-Up (Kip) 3xME

Hypertrophy UB1

A. Bench Press x12 x10 x6 x4 Warm-Up

Bench Press r/p 3xME (15 Seconds Rest between sets)

Extreme Stretch (Chest) 1×30 Seconds

Extreme Squeeze (Chest) 1×30 Seconds

B. Reverse Grip Bench Press x12 x10 x6 x4

Reverse Grip Bench Press r/p 3xME (15 Seconds Rest between sets)

Extreme Stretch (triceps)

Extreme Squeeze (triceps)

C. Weighted Sit-Ups 4×12

Extreme Stretch (Low Pull-Up Bar)

Extreme Squeeze (Hollow Hold)

Conditioning

6 Rounds for Time

  • 100mSki Erg
  • 12 Ball Slams
  • 12 KBS

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