SUNS OUT GUNS OUT | WEEK 11 | 03/07/2021
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 its 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
PULL UP WARM UP
WORKOUT
Part 1:
10-9-8-7-6-5-4-3-2-1 Reps of:
Shoulder Press
Chin Ups
So you do 10 of each, then 9 of each, 8 of each....and so on until 1 and 1.
Score: Enter weight used for Shoulder Press.
COACHES NOTES
Do the reps unbroken, if possible. Rest as needed between movements / sets.
Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way and keep your elbows in front of the bar.
For the chin ups, these should be strict, so use a band or switch to a supine row with chin up grip.
Your grip will be supinated, meaning your palms facing you. Hands can be shoulder width or even even narrower.
Squeeze your butt, your legs and your belly. Draw your shoulders away from your ears before you pull. Chin should be above the bar at the top and arms straight at the bottom.
Part 2:
As Many Rounds and Reps As Possible in 7 minutes of the following upper body 21 Complex:
7 Bicep Curls
7 Upright Rows
7 Shoulder Press
Use an empty bar or lighter single dumbbell for the complex.
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 10-12 Rounds (pick weight accordingly)
Put weight used in comments.
COACHES NOTES
These will be 7 full curls, right into 7 upright rows, right into 7 shoulder press. If you need to put the bar down to rest, try to do it between rounds rather than during a round.
For the curls, make sure your arms are straight at the bottom, elbows stay pinned to your torso the whole way and your hands get as close to your shoulders as possible at the top. Make sure you keep your belly braced and your torso upright.
If you want to get real crazy, use an overhand grip on the curls!
With the upright rows, keep the belly tight and stand tall. Pull your elbows high and outside when you pull. Make sure the elbows stay above the bar or dumbbells the whole way. Raise the weight up to about mid chest and lower. Avoid shrugging your shoulders up into your ears - keep your shoulder blades pressed down the entire time. Use control all the way up and down.