SUNS OUT GUNS OUT | WEEK 13 | 03/21/2021
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
WORKOUT
Part 1:
3 Sets
20 Alternating Dumbbell Bent Over Rows
20 Alternating Dumbbell Hammer Curls
Rest 1 Min after the Curls
Score: Weight Used for Curls
COACHES NOTES
It's OK if you use different weights for the curls and bent over rows. If you have limited dumbbell access, you can always do a heavier single DB bent over row / hammer curl (2 hands - 1 DB).
ALTERNATING BENT OVER ROW
Hold a DB in each hand and hinge forward at the hips until your torso is 10-15° above horizontal. Make sure your shoulders are drawn away from ears, lats and belly are super fired up and back is flat with knees slightly bent.
Both arms start extended toward the floor. Draw your right elbow up toward the ceiling, keeping it close to the body. Bring the DB to the front side of your ribcage. As you lower the DB back down, pull the left elbow up. Each time a DB touches your ribs is one rep so you’ll do 10 on each side.
Keep the angle of your back the same the whole time.
If you lower back is lighting up with these, switch to a bench or box supported single arm bent over row.
ALTERNATING HAMMER CURLS
Stand tall with a DB in each hand. Orient your hands so that your thumbs are facing straight ahead of you and your pinkies are facing behind you. Keep your chest proud and your shoulder blades pulled down and back. Without moving your elbow, raise one dumbbell to touch at the same shoulder then lower back down under control. Alternate arms each rep.
Part 2:
3 Sets
16 Double Dumbbell Pause at Top Bent Over Rows
16 Double Dumbbell Bicep Curls
Rest 1 min after the Curls
Score: Weight Used for Rows
COACHES NOTES
Choose a weight for the bent over rows and curls that you can get the 16 reps done in 2-3 sets. You can definitely sub the barbell for these movements.
Quick tip for the dumbbell bent over rows - try turning your palms forward a bit to make the pause more manageable.
DOUBLE DUMBBELL BENT OVER ROW (PAUSE AT TOP)
You will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Hold here for a solid 2-count. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
DOUBLE DUMBBELL BICEP CURLS
Hold a dumbbell in each hand with your palms facing out in front of you. Keep you upper arms/elbows tight to your body and just bend the elbow to curl the DBs up to your shoulder. Lower back down the same way with control.
Part 3:
3 Sets
12 Supinated Grip Dumbbell Bent Over Rows
12 Reverse Grip Dumbbell Curls
Rest 1 min after the Curls
Score: Weight for Rows
COACHES NOTES
You'll likely need to go lighter on the curls than the rows so it's OK if you use different weights for these movements.
Supinated grip means your palms will face forward and reverse grip means your palms will face down.
SUPINATED GRIP BENT OVER ROW
You will deadlift the dumbbells to just below the knee and rotate them so that your palms are facing forward. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
REVERSE GRIP CURLS
Hold a dumbbell in each hand with your palms facing behind you. Keep you upper arms/elbows tight to your body and just bend the elbow to curl the DBs up to your shoulder. Lower back down the same way with control.