Thumb War

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Wed

Sep 18

Thumb War

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Workout

Deadlift

In a 12:00 Window

5-7 Sets [Climbing]:

1 Deadlift

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"Thumb War"

4 Rounds:

12 Deadlifts @weight(225/155)

6 Dumbbell Front Squats @dumbbell(50/35)'s

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Directly Into...

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200 Meter Farmers Carry*

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[Every Break During Carry]:

6 Dumbbell Front Squats

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Time Cap: 12 Minutes

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KG | (102/70)

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AGE GROUP

13-15 & 55+ | Barbell: (185/135), Dumbbells: (35/20)'s

Open-Games

For Time:

40 Deadlifts, @weight(315/225)

200 Meter D-Ball Carry, @weight(100/70)

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[Every Break]:

6 D-Ball Squats, @weight(100/70)

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Time Cap: 12 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

This is our final week of the cycle for these two lifts! Today is our opportunity to see how staying consistent through this cycle has paid off. We've got a grippy one from start to finish today! Wrap those thumbs and be ready to hold onto a barbell and some dumbbells for an uncomfortable amount of time. While the front squats may seem unassuming, they'll be a lot spicier mixed with bigger deadlift sets and farmers carries.

Scoring

Score: Time to complete work. Add 1s per rep not completed if time capped. (100m = 1 rep)

Movements

Deadlifts | Weight should allow for at least 8. reps unbroken when fresh, we may choose to break smaller in the workout.

Farmers Carry | We should be able to complete at least 50m at a time with the weight we use.

Dumbbell Front Squats | Completed in unbroken sets.

The One | Teaching Focus

Midline Stability

Instruct athletes to think of tightening their core as if preparing for a punch to the stomach, which creates intra-abdominal pressure and stabilizes the torso. During demonstrations, point out the difference in form and efficiency between a rep done with versus without core engagement.

Strategies

Modifications

DEADLIFT

Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift

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FARMERS CARRY

Reduce Loading
Reduce Distance
Kettlebell Farmers Carry
Suitcase Hold
Shuttle Runs

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DOUBLE DUMBBELL FRONT SQUATS

Reduce Loading
Reduce Reps
Sub Kettlebells
Single Dumbbell Front Squats
Sub Empty Barbell
12 Air Squats

Logistics

Have your route for the carry set. If you want to keep the DBs inside, you will need to set up a shuttle system.

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-12 minutes)

General flow 0:20-0:30 each or Specified distance

Grab Light DBs
Row or Bike (2 minutes)
Air Squats
Good Mornings (Bodyweight)
Plank Holds
Leg Swings (Front and Side)
Glute Bridges
Arm circles (Big, full range of motion)
Plank Shoulder Taps
Scapular Shrugs With Dumbbells (Light weight)
Dumbbell Deadlifts (Light weight)
Dumbbell Front Squats (Light weight)
Farmer’s Walk (Light weight, 100 meters)

Specific Warm-Up
_{(9-21 minutes)}

(12-19 minutes)

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Deadlift | tell, show, do, check

Establish stance, grip, & set up
Bar over middle of foot
Bar in contact with shins
Shoulders over bar
Eyes forward
5 Cued reps hips to above knee
Hips back first in the descent
Bar close
5 Cued reps above knee to mid shin
Knees out of the way
5 Cued reps mid shin to standing
Driving with the legs
Shoulders and hips rise together until bar passes knee
Add light load
5 Cued reps with loaded barbell
Check for athletes to be driving though the ground, and bracing in each rep

Strength
_{(21-33 minutes)}

(19-31 minutes)

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5 Building Sets of 3 Reps
Building to a heavy single
Transition to part 2

Primer
_{(33-39 minutes)}

(31-37 minutes)

Practice Round

5 Deadlifts
25m Farmers Carry
3 Dumbbell Front Squat

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(37-50 minutes)

Look For

DB Deadlifts | Athletes will have a tendency to turn these into a stiff leg deadlift, we want to encourage them to still drop the hips and drive through the floor each rep.
DB Front Squat | Athletes need to fight to keep the chest up through our reps here. If the chest falls, we will be using the low back to fix it, we want to save the back as much as we can to limit extreme fatigue.
Farmer Carry | We are looking for athletes to roll the shoulders back and down.

Post Workout Clean Up & Chat (50-60)

_{Accessory Work}

Lactate Threshold

8 Rounds:

2 Minute Bike Erg (RPE 5-6)

1 Minute Rest

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Rounds 1-2: Damper 5

Rounds 3-4: Damper 6

Rounds 5-6: Damper 7

Rounds 7-8: Damper 8

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MINDSET

Robert McKain

"The reason most goals are not achieved is that we spend our time doing second things first."

Prioritize what truly matters; focusing on less important tasks can delay or derail your progress toward meaningful goals.

Additional Elements

Have questions?

Reach out!

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