7/16/15 “Mississippi Mud”

Mobility: Shoulder & Wrist Mobility

Skill Practice Warm Up: None.

Strength: Push Press – Session 10 (90 – 100%)

5 x 3 (5 sets of 3 reps, “across,” same weight for each set)

Super Set: 5 x 4 DB Split Squat  (5 sets of 4 reps, “across,” same weight for each set)

The emphasis here should be to use the front leg as much as possible. The back leg is more for stabilization.Remember there should be a 3 second pause at the bottom of each lunge just like a box squat! Make sure to keep tension in the front leg once your knee touches the ground.

Metabolic Conditioning:   “Mississippi Mud” – 7 Minutes AMRAP

10 bumper plate burpees (A: 45lbs, I*: 25lbs, N: 15lbs)

100m bumper plate farmer carry (Same) (A Farmer Carry is Two Plates)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  3 – 6 rounds.

Coaching Tips: DO NOT Drop the bumper plates unless they are below your knees. You need to be in control of them. 5 Burpee penalty if you drop it. Be sure to drop the hips and keep the back flat each time you pick up the plate (especially when tired). Flipping the plate onto its edge before lifting it is a good strategy for saving your grip and getting the plate a bit higher when you go to pick it up. Try to ‘run’ during the farmer carries. The slower you move, the longer you have to hold the plates.

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Compare to: 2014 – 10 – 12

*Women’s “As Prescribed” weights and reps (Rx)

Optional ‘Cash Out’: 4 min row

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