SOGO | WEEK 03 | 01/10/2021
Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.
We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all it's own!
Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!
WARM UP
Upper Body Dumbbell Warm Up
WORKOUT
PART 1:
4 Rounds of:
20 Alternating Single Arm Shoulder Press
200m Farmer Carry
NO REST BETWEEN ROUNDS - REST 2 MIN BEFORE PART 2
Score: Weight used for Shoulder Press and Farmer Carry
Goal: Slightly broken sets but never TOO broken up!
**Time is also cool to know if you want put it in comments!
Set up for the alternating presses with a dumbbell at each shoulder with elbows high. Keep the ribcage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 20 reps is 10 on each arm.
For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 200m, it should take roughly 2 minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
PART 2:
4 Rounds of:
16 Push Up Renegade Row
100m Overhead Plate Carry
NO REST BETWEEN ROUNDS
Score: Weight used for Renegade Rows
Goal: Choose a weight that allows you to finish the whole thing under 12 min WITHOUT GETTING SLOPPY.
**List total time in comments if you want to.
Each rep of the renegade row will be push up + row right + row left.
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.
For the overhead plate carry, you will hold the plate directly overhead with straight arms and biceps by the ears.
Keep your shoulders active the whole time by constantly pressing up on the plate as you move.
At the same time, draw the front of your ribcage down toward your hips to avoid overarching your back and losing core stability.