Monday, January 7

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James Hobart, double 2-pood OHS – give it a shot.
Also note the great squat form. 
Upright torso over open hips with femurs extermally rotated so knees track smaller toes,
heels planted with feet screwed into the ground for greater posterior/hip engagement.

1. Snatch 
5×1 Heavy, across

2.  Back Squat 
20 rep max

Pick one of the following (A, B, or C), base on greatest weakness…
A.  Handstand Push ups
OTM x 20
Odd: 5 HSPU - rings, elevated, kipping or strict
Even:  200m Run or 200m Row

B.  Handstand Walking
OTM x 20
Odd: 10M Handstand Walk
Even:  200m Run or 200m Row

C.  Overhead Strength
OTM x 20
Odd: 6 Push Press
Even:  200m Run or 200m Row


  1. Snatch 5×1 – 175 lbs.
    Back Squat – 195 (could have gone heavier)
    Goat Training – Handstand walk for half and hspu for half

  2. Snatch: 133#
    Back Squat: 155# (PR)
    Goat battling: This was horrible; my workout looked a bit different from the prescription above. I had to skip some minutes of rowing becuase the walks took me longer than a minute. I ended up taking about 30 minutes to get all sets in.

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