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!
Warmup
2 minutes of Wallclimbs
5 minutes of mobilizing Goat
Goat
EMOM 14
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.
Strength
Spend 20 minutes working up to a 1 RM Snatch
WOD
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)
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