The Mississippi Mule

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.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Deadlift (Barbell)

Bench Press (Barbell)

Overhead Press (Barbell)

Bench Press (Dumbbell)

Ring Dip

Leg Day / Push day

Push day = AM

Oly Lifts = PM
(Finish with barbell cycling + active recovery)

Overhead Press (Dumbbell)

Snatch (Barbell)

Clean and Jerk

Push / Oly lifting 

Pull day = AM
(various options)

Oly lifting = PM
(Finish with barbell cycling + active recovery)

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