THROWBACK – V & CRYSTAL – 2013 SO CAL REGIONAL
WARM UP:
500 M. R0w
10 Pass Throughs
10 Good Mornings
10 Back Squats
10 Inch Worms
Then:
Hip Mobility
SKILL:
3 Rounds (At a walking pace)
8 Assisted Glute-Ham Extensions
8e O.H. Walking Lunges (45) (35) (25) (15)
8e Meadows Row (Your choice)
**This is exercise is designed to gain lat activation in the Dead Lift.
LIFT:
Deficit Dead Lift
60% x 8
65% x 8
70% x 6
75% x 6
*Stand on top of a 45lb plate. 1 under each foot.
Then:
Continue to work traditional Dead Lift up to 80%
WOD:
“08-B/16”
4 Rounds
5 Dead Lifts (405/275) or 80%
10 Bar Facing Burpees
POST WOD:
Roll & Stretch
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