Tommy Mac
Workout Details
2 Rounds For Time:
↳ 115/75 lbs (52/34 kg)
↳ 115/75 lbs (52/34 kg)
↳ 115/75 lbs (52/34 kg)
↳ 115/75 lbs (52/34 kg)
↳ 115/75 lbs (52/34 kg)
12 Overhead Squats (115/75 lbs)
Coaching Tips
Strategy
- 1Consider breaking up thrusters and other pressing movements into smaller sets (e.g., 6+6) to avoid fatigue.
- 2Maintain a consistent pace during burpees to prevent excessive rest; aim for smooth transitions.
- 3Focus on technique in weightlifting movements, particularly the power snatch and push jerk, to maintain efficiency.
- 4Use the burpees as an active recovery between weightlifting sets; keep your heart rate manageable.
- 5Try to perform overhead squats with a wider grip and stable stance to enhance balance.
Safety Considerations
Technical Focus
Monitor for proper form during weight transitions, especially during overhead movements to avoid injury.
Recommended Warm-Up
Warm-up Cardio:
- Row - 2 min easy
Mobility Work:
- Shoulder Stretch - 30 sec each side
- Hip Flexor Stretch - 30 sec each leg
- Hamstring Stretch - 30 sec each side
Activation Set:
2 rounds- duration": null,"distance_meters": null,"notes": Thruster (light) - 3-5 reps(Focus on form.)
- duration": Burpee - 3-5 reps(Maintain a steady pace.)
Scaling Options
Intermediate
Reduce barbell weight by 20% and adjust movements as necessary.
- 1
thruster
Weight: 92/60 lbs (42/27 kg)
- 2
power snatch
Weight: 92/60 lbs (42/27 kg)
- 3
push jerk
Weight: 92/60 lbs (42/27 kg)
- 4
hang squat clean
Weight: 92/60 lbs (42/27 kg)
- 5
overhead squat
Weight: 92/60 lbs (42/27 kg)
Scaled
Reduce barbell weight by 40%, use movement modifications as needed.
- 1
thruster
Weight: 69/45 lbs (31/20 kg)
- 2
power snatch
Weight: 69/45 lbs (31/20 kg)
- 3
push jerk
Weight: 69/45 lbs (31/20 kg)
- 4
hang squat clean
Weight: 69/45 lbs (31/20 kg)
- 5
overhead squat
Weight: 69/45 lbs (31/20 kg)