Let’s Call Them Target Areas…

Dave feelin' Mooch's rep
Dave feelin’ Mooch’s rep

Well, you survived week 1 of Goat training. Good for you guys. I know it sucks, you are probably pretty sore from doing the same movements multiple times last week, but that is kind of what it is all about it. To get better at something you need to work on it relentlessly. I think you will find that it will improve week to week.

Try to keep in mind that to get better at a goat might not mean just repeating it over and over. There are many variations and accessory movements that can be implemented in order to get you better at your goat. For instance, we are working up to a 1RM snatch today, but if Snatch is your goat you should be practicing a tall snatch, snatch balance, or a snatch pull in the EMOM. Working on the technique of the movement will help you greatly once you start to load the bar.

If your goat is handstand push-ups and your head has had it, try some dumbbell presses, or deficit banded HSPUs. If your goat is muscle-ups sub in some weighted dips and weighted pull-ups.

A lot of you have pull-ups and T2B as your goats. I am sure your hands are feeling raw and it might be hard to hold on during the kip. In this case it might be good idea to scale the reps and work on the strict movement. Strict pull-ups and strict T2B will help gain strength for the kipping movement.

2 more weeks of goats and then we will be starting our strength cycle. Stay positive and stick with it. If you need some advice ask your coaches!

2 minutes of Wallclimbs
5 minutes of mobilizing Goat

Odd- X Goat 1
Even- X Goat 2

If one of your goats is a squat snatch.spend this time working light squat snatches, drop snatches or some skill transfer exercise for the snatch. Also – you should have 20-30 seconds of rest after each movement so scale reps appropriately.

Spend 20 minutes working up to a 1 RM Snatch

10 minute AMRAP
3 Squat Snatches
5 Overhead Squats
7 Burpees

Games-(155,105), 7 Burpee Muscle-ups
Regional-(135,95), 3 Burpee Muscle-ups
Open- (115,75)


  • mattw

    07/22/2013 @ 11:56 pm

    Even- 3 position squat snatches @ 115
    Odd- 2 plate deficit HSPUs x 4 reps
    Snatch: Hit #175.
    Thats bodyweight & a PR. Just missed #185. Once i learn to use my hips i’ll be dangerous…..
    WOD: 4 rounds @ Regional. My wrists felt like they were going to snap….

  • MikeJones

    07/22/2013 @ 6:35 pm

    Warm up ran by Calli/ 6 pistol,1bmu(hit all 7)/205, 3+8 reg ( burpies to bmu were My downfall). On a side note; I felt like I was in grand theft auto: Vice city with all the 70’s/ 80’s club music at 12

  • Kara

    07/22/2013 @ 4:28 pm

    even: 1 squat snatch, 3 snatch balances @ 55#
    odd: 5 pull ups
    Snatch: 95#
    WOD: 4 + 5 @ open squat snatches got very hard. Really tried to do them right but they were getting ugly at the end and OHS were slow per usual.

  • Petra

    07/22/2013 @ 4:01 pm

    Odd – 3 snatch balances
    Even – 1 muscle up (missed the first roud, but got 6 done)

    Snatch: 85# . This is still a big billy goat, not getting much better.

    WOD: 5+2 @ open

    • DePrizio

      07/22/2013 @ 5:44 pm

      awesome work petra!

  • Andrea

    07/22/2013 @ 3:49 pm

    Wod: did it a bit heavier at 115; and replaced burpees with HSPUs… 4 rounds.

    Conditioning wod: have done this one twice now and enjoy it:
    Emom 4 rounds of:
    1: 15 cal on bike
    2: 15 cal on bike
    3-4: 2 min to run 400
    5: 15 cal
    6: 15 cal
    7-8: 400
    Finish at 16 min.

    • Andrea

      07/22/2013 @ 3:50 pm

      4+3 hspu*

    • Shamwow

      07/22/2013 @ 7:12 pm

      Too much thinking. Too much conditioning.

  • DePrizio

    07/22/2013 @ 2:54 pm

    ODD – 5 Strict banded HSPU
    EVEN – 5 Fat Grip Dead Hang PU

    Snatch- Up to 175. Wasn’t feeling a good connection today. But havent really squatched heavier since coming back so this isn’t a bad one for me.

    Wod 5+4 at Open- Not much intensity. Had no stanima in my wrists/shoulders for this today.

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