21 October 2016

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Article: Becoming a Paralympic Powerlifter

Warm-up
Double Under Practice
- 100 or 2 min practice


500 m Row

Mobility
Side Hip S&F (ball)
Lat S&F (ball / roller)
Cobra / Upward Dog / Bridge

Metcon
Alternating Tabatas:
A1/A2, 4mins Rest, then
B1/B2

A1: L-Sit Hold
A2: Strict Pull-Ups

B1: Shoot-Throughs
B2: Squat Snatch (~40% 1RM)

Weightlifting
Deadlift (4 x 4 @~40% 1RM)
2 mins Rest between sets:
1. 4 second Eccentric only
2. 4 second Pause only
3. 4 second Concentric only
4. 4/4/4