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The Mississippi Mule
by Ryan
4 athletes joined
Program Description
To increase strength and muscle stamina Designed for a young high level CrossFit athlete who trains twice a day/ 5 days a week Major lifts will progress from peak sets of 5s on week 1, to triples on week 2, to doubles on week 3, and max singles on week 4. At the end of these 4 weeks the athlete start over and repeat the progression aiming to hit higher peak sets. Each strength session will involve absolute strength work (expressed in 5s,3s,2s, and 1s), and muscular endurance work (expressed in 10+ rep ranges). All muscular endurance work will include active recovery work. (Learning to recover between sets while continuing in lower intensity work- such as run, bike, row, or ski ergs) Strengths sessions will be divided into 4 categories: 1.) Lower 2.) Push 3.) Pull 4.) Olympic Weightlifting Each week there will be two Lower Body days (one will have a squat focus, the other a deadlift focus) Each week will have 3 Push days and 3 Pull days Push days will alternate between a Bench focus and an Overhead focus. Pull days are not programmed in detail here. These sessions will involve a variety of movements chosen by the athlete. (The program will just say “pull-ups”; but the athlete, in these sessions, will need to pick from a variety of movements — muscle ups, rope climbs, all forms of pull-ups, etc) Each week will include 3 Olympic weight lifting sessions. Barbell cycling with active recovery will be attached to then end of each strength session in these days.
Program Overview
Level
Advanced
Goal
Athletics, Olympic Weightlifting, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
May 23, 2024 11:50
Last Edited
Jun 11, 2024 08:30
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Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
6 Sets
5 Reps
2
Deadlift (Barbell)
4 Sets
5-10 Reps
3
Squat (Barbell)
3 Sets
10-15 Reps
4
Bench Press (Barbell)
6 Sets
5 Reps
5
Overhead Press (Barbell)
5 Sets
5-15 Reps
6
Bench Press (Dumbbell)
4 Sets
10-15 Reps
7
Ring Dip
4 Sets
Day 3
1
Overhead Press (Barbell)
6 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5-10 Reps
3
Overhead Press (Dumbbell)
4 Sets
10-15 Reps
4
Ring Dip
4 Sets
5
Snatch (Barbell)
7 Sets
5 Reps
6
Clean and Jerk
7 Sets
5 Reps
Day 2
1
Pull-Up (Bodyweight)
1 Set
2
Clean and Jerk
7 Sets
5 Reps
3
Snatch (Barbell)
7 Sets
5 Reps
Day 4
1
Deadlift (Barbell)
6 Sets
5 Reps
2
Front Squat (Barbell)
4 Sets
5 Reps
3
Overhead Squat
3 Sets
5 Reps
4
Deadlift (Barbell)
3 Sets
20 Reps
5
Pull-Up (Bodyweight)
1 Set
Day 5
1
Dip (Weighted)
3 Sets
2
Dip (Bodyweight)
3 Sets
3
Bench Press (Barbell)
5 Sets
5-15 Reps
4
Overhead Press (Barbell)
5 Sets
5-15 Reps
5
Hang Snatch
5 Sets
5 Reps
6
Split Jerk
5 Sets
5 Reps
7
Hang Clean
5 Sets
5 Reps
Day 1
1
Squat (Barbell)
6 Sets
3 Reps
2
Deadlift (Barbell)
4 Sets
5-10 Reps
3
Squat (Barbell)
3 Sets
10-15 Reps
4
Bench Press (Barbell)
6 Sets
3 Reps
5
Overhead Press (Barbell)
5 Sets
5-15 Reps
6
Bench Press (Dumbbell)
4 Sets
10-15 Reps
7
Ring Dip
4 Sets
Day 2
1
Pull-Up (Bodyweight)
1 Set
2
Clean and Jerk
7 Sets
3 Reps
3
Snatch (Barbell)
7 Sets
3 Reps
Day 3
1
Overhead Press (Barbell)
6 Sets
3 Reps
2
Bench Press (Barbell)
5 Sets
5-10 Reps
3
Overhead Press (Dumbbell)
4 Sets
10-15 Reps
4
Ring Dip
4 Sets
5
Snatch (Barbell)
7 Sets
3 Reps
6
Clean and Jerk
7 Sets
3 Reps
Day 4
1
Deadlift (Barbell)
6 Sets
3 Reps
2
Front Squat (Barbell)
4 Sets
3 Reps
3
Overhead Squat
4 Sets
3 Reps
4
Deadlift (Barbell)
3 Sets
20 Reps
5
Pull-Up (Bodyweight)
1 Set
Day 5
1
Dip (Weighted)
3 Sets
2
Dip (Bodyweight)
3 Sets
3
Bench Press (Barbell)
5 Sets
5-15 Reps
4
Overhead Press (Barbell)
5 Sets
5-15 Reps
5
Hang Snatch
5 Sets
3 Reps
6
Split Jerk
5 Sets
3 Reps
7
Hang Clean
5 Sets
3 Reps
Day 1
1
Squat (Barbell)
6 Sets
2 Reps
2
Deadlift (Barbell)
4 Sets
5-10 Reps
3
Squat (Barbell)
3 Sets
10-15 Reps
4
Bench Press (Barbell)
6 Sets
2 Reps
5
Overhead Press (Barbell)
5 Sets
5-15 Reps
6
Bench Press (Dumbbell)
4 Sets
10-15 Reps
7
Ring Dip
4 Sets
Day 2
1
Pull-Up (Bodyweight)
1 Set
2
Clean and Jerk
7 Sets
2 Reps
3
Snatch (Barbell)
7 Sets
2 Reps
Day 3
1
Overhead Press (Barbell)
6 Sets
2 Reps
2
Bench Press (Barbell)
5 Sets
5-10 Reps
3
Overhead Press (Dumbbell)
4 Sets
10-15 Reps
4
Ring Dip
4 Sets
5
Snatch (Barbell)
6 Sets
1 Set
2 Reps
22 Reps
6
Clean and Jerk
7 Sets
2 Reps
Day 4
1
Deadlift (Barbell)
6 Sets
2 Reps
2
Front Squat (Barbell)
4 Sets
2 Reps
3
Overhead Squat
4 Sets
2 Reps
4
Deadlift (Barbell)
3 Sets
20 Reps
5
Pull-Up (Bodyweight)
1 Set
Day 5
1
Dip (Weighted)
3 Sets
2
Dip (Bodyweight)
3 Sets
3
Bench Press (Barbell)
5 Sets
5-15 Reps
4
Overhead Press (Barbell)
5 Sets
5-15 Reps
5
Hang Snatch
5 Sets
2 Reps
6
Split Jerk
5 Sets
2 Reps
7
Hang Clean
5 Sets
2 Reps
Day 1
1
Squat (Barbell)
6 Sets
1 Reps
2
Deadlift (Barbell)
4 Sets
5-10 Reps
3
Squat (Barbell)
3 Sets
10-15 Reps
4
Bench Press (Barbell)
6 Sets
1 Reps
5
Overhead Press (Barbell)
5 Sets
5-15 Reps
6
Bench Press (Dumbbell)
4 Sets
10-15 Reps
7
Ring Dip
4 Sets
Day 2
1
Pull-Up (Bodyweight)
1 Set
2
Clean and Jerk
7 Sets
1 Reps
3
Snatch (Barbell)
7 Sets
1 Reps
Day 3
1
Overhead Press (Barbell)
6 Sets
1 Reps
2
Bench Press (Barbell)
5 Sets
5-10 Reps
3
Overhead Press (Dumbbell)
4 Sets
10-15 Reps
4
Ring Dip
4 Sets
5
Snatch (Barbell)
7 Sets
1 Reps
6
Clean and Jerk
7 Sets
1 Reps
Day 4
1
Deadlift (Barbell)
6 Sets
1 Reps
2
Front Squat (Barbell)
4 Sets
1 Reps
3
Overhead Squat
4 Sets
1 Reps
4
Deadlift (Barbell)
3 Sets
20 Reps
5
Pull-Up (Bodyweight)
1 Set
Day 5
1
Dip (Weighted)
3 Sets
2
Dip (Bodyweight)
3 Sets
3
Bench Press (Barbell)
5 Sets
5-15 Reps
4
Overhead Press (Barbell)
5 Sets
5-15 Reps
5
Hang Snatch
5 Sets
5 Reps
6
Split Jerk
5 Sets
5 Reps
7
Hang Clean
5 Sets
5 Reps