Strength and Conditioning – Olympic Lifting WOD

Olympic LiftingAnd we’re back with another installment of Strength and Conditioning.  I recently outlined what my current summer exercise program entails given that I am heavily focused on golf and being out in the sun this summer.  Today, I think I may be lucky enough to get to the gym for a brief workout involving some Olympic lifting, which by the way is one of my favorite type of WODs.  Olympic Lifting that is.

Time permitting I may even head outside for some sprint intervals. If you are looking for a power based workout, this is a good one if you are comfortable with these lifts.  If not, find an experienced individual to provide some education and gradually build your comfort with the lifts.  They are great for overall power and mobility.

If you are a golfer reading this, you may ask yourself: “why would I need to do this kind of thing for golf?”.  Well, don’t kid yourself into thinking that golf is not a power sport.  Golf is definitely a power sport, and any exercise that trains power production, mobility, and general athleticism is hugely beneficial for your game.  Don’t believe me, I explain why here.

Anyway, I digress, let’s get right to it.


General active mobility movements to prepare hips, ankles, shoulders and trunk for movements.  Please reference my previous posts outlining great warm-up options.

Olympic Lifting WOD:

  • 5 x 1 Power Clean and Jerk @ 160-165 lbs
  • 5 x 1 Power Snatch @ 135-135 lbs

Sprint Interval WOD:

  • 5 x 30 -50 meter all out sprint

Cool Down

You will note that I do power cleans and snatches vs. full lifts.  The reason behind this is 2 fold. 1.) I workout at a health club that does not have bumper plates or lifting platforms; therefore, I cannot bail on a failed lift and drop the bar.  Choosing the “power” version of these lifts allows for the utilization of lighter weights, with less of a chance of a missed lift, while still maintaining high power outputs. 2.) Performing a full clean or snatch requires one to get into the full catch position,  a full as to ankles squat, with exceptional form.  With any limitations in mobility, one’s ability to get into this position is decreased; thus, increasing the risk of injury, particularly when throwing around heavy weights.


The Barefoot Golfer






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