Olympic Lifting Program - Nine27 Athletics
Nine27 Athletics
Olympic LiftingThe Nine27 Athletics Olympic Lifting program is geared towards those who are currently engaged in CrossFit or other exercise at least three days per week who are looking to improve their olympic lifts through a focused program. Athletes need some familiarity with the olympic lifts and basic other exercises to effectively utilize this program.
Time Commitment: Three days per week for ten weeks. Ideally, workouts can be complete in a forty-five minutes to an hour. Athletes are expected to conduct other exercise at least two more days per week to boost general physical fitness.
Flow: Highest priority piece of the day will immediately follow warm up.
Day to day workouts will vary - there will be similarities, with a few repeat workouts.
By the end of the ten weeks, athletes will likely see improved one rep max lifts and have substantially improved comfortability with a barbell.
Prep
A
Nine27 Daily Warm Up
3 Minute Cardio (Run, Row, Bike, Etc) 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walks)
Prep
B
WARM UP ONE
At a moderate pace - 5 minute AMRAP: 5 Barbell To Toe Deadlifts 5 Barbell Hang Squat Cleans 3 Barbell Split Jerks 10 Jumping jacks
OLY
C
12 Minute EMOM 1 Power Clean + 1 Squat Clean + 1 Split Jerk *Drop and reset between cleans *Drilling technique, don't get near failure *Start light, add weight each set
STRENGTH
D
In a 10 Minute Window 4 sets of 3 reps of deficit clean deadlift *Set bar, hands, and feet in same positions you use for clean - pull up to normal deadlift *No shrug or extension *Set feet on 3-4in platform (45lb plates should work) *Drop and reset after each rep *Work moderately heavy
ACCESSORY
E
For quality and in any order/mix 50 Banded Pull Aparts 50 Medball Slams at 14lbs 50 GHD Sit Ups *If not feeling GHDs, scale down to 65 regular sit ups
Prep
A
Nine27 Daily Warm Up
3 Minute Cardio (Run, Row, Bike, Etc) 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walks)
Prep
B
WARM UP TWO
At a moderate pace - 5 minute AMRAP: 4 Barbell Hang Power Snatch 4 Barbell Overhead Squats 8 Sit Ups
OLY
C
12 Minute EMOM 1 Power Snatch + 1 Squat Snatch *Drop and reset between snatches *Drilling technique, don't get near failure *Start light, add weight each set
STRENGTH
D
In a 10 Minute Window 4 sets of 4 reps of heaving snatch balance *Set bar on back, with hands, and feet in same positions you use for start position *Three focus areas (1) aggressive extension to send the bar up (2) rapid and strong arm extension in the catch (3) consistent foot placement *Start light and work up - technique is the focus
ACCESSORY
E
For Quality 3 sets of 10 double dumbbell floor seated strict press 90 Second Wall Sit after each set *Tighten that core *Go as heavy as possible while keeping sets unbroken
Prep
A
Nine27 Daily Warm Up
3 Minute Cardio (Run, Row, Bike, Etc) 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walks)
Prep
B
WARM UP THREE
At a moderate pace - 5 minute AMRAP: 10 Barbell Thrusters 100m jog
STRENGTH
C
Pausing Back Squat 5 sets of 3 reps *1 second pause in the bottom
TECHNIQUE WORK
D
For 10 Minutes Practice drilling your jerk and specific footwork using the below complex 2 Second Pause First Dip + 2 Second Pause in Split + 2 Second Pause in recovery *Work from a rack and start with an empty barbell, slowly add weight *Your focus is to drill in a technique that is best and most comfortable for you and be consistent with it
ACCESSORY
E
For quality and in any order/mix 50 Barbell Good Mornings 25 Strict Pull-ups *do banded pull-ups as required
Recovery
F
Nine27 Daily Cool Down
3 Minutes of Run, Row, or Bike at Conversational Pace 2 Minutes of Couch Stretch (Each Leg) 2 Minutes of Childs Pose 2 Minutes of General Stretching (whatever you need) 3 Minutes of foam rolling (whatever you need)
