SUNS OUT GUNS OUT | WEEK 27 | 06/27/2021
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
PULL UP WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
Part 1
3-5 Rounds
10 Pull Ups (any style)
10 Bent Over Rows
COACHES NOTES
Sets MUST be UNBROKEN. So customize the movements and rest as needed between sets. Go as heavy as possible on the bent over rows while maintaining proper form and finishing all 10 reps without breaking.
MOVEMENT NOTES
You will choose a style of pull up that you can do 10 unbroken but that's very difficult. So, if you can do 10 kipping pretty easy, but 10 strict is not happening - you could try something like, 5 strict into 5 kipping. You may also choose something like, banded strict, jump with moderately slow lower, slow ring rows. Something difficult for a set of 10.
For the bent over rows - you will start with the bar slightly off of the ground, with a flat back, and a slight bend in the knee. You will pull the bar to the sternum using your back. Elbows should go back and not OUT for the most part. Control the lower.
Part 2
Bicep Curl Super Set Time!
Sets 1 - 4 may be broken up
Set 5 must be unbroken
Set 1 -
(warm up set)
12 Reps Each Arm Alternating Dumbbell Curls
12 Reps Each Arm Alternating Hammer Curls
Set 2 -
(heavier than Set 1)
12 Reps Each Arm Alternating Dumbbell Curls
12 Reps Each Arm Alternating Hammer Curls
Set 3 -
(heavier than Set 2)
10 Reps Each Arm Alternating Dumbbell Curls
10 Reps Each Arm Alternating Hammer Curls
Set 4 -
(heavier than Set 3)
8 Reps Each Arm Alternating Dumbbell Curls
8 Reps Each Arm Alternating Hammer Curls
Set 5 -
(unbroken - super light burnout)
25 Reps Each Arm Alternating Dumbbell Curls
25 Reps Each Arm Alternating Hammer Curls
Score is the weight you use for Set 4
COACHES NOTES
A lot of us may not have any idea what weight to start with on this one.
First set is a warm up set. Pick something very conservative and see how it goes.
Second set should be heavier but still manageable.
Third set should be very hard. You can break these up if you need to - but keep the break only between the 2 movements.
Fourth set should almost feel like an 8 rep max - followed by an 8 rep max - ha ha!
Final set is just for the BURN! Should be unbroken except if you need to shake it out for a second because of grip issues. SUPER LIGHT!
You go through this whole thing ONLY ONCE. Rest about 2 min between each set.
ALTERNATING DUMBBELL CURL
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 one elbow to curl the DB up to your shoulder. Lower back down the same way with control until the elbow locks out. Then repeat on the opposite arm.
ALTERNATING HAMMER CURL
Hold a dumbbell in each hand with your palms facing the sides of your body (thumbs forward). Keep you upper arms/elbows tight to your body and just bend one elbow to curl the DB up to your shoulder. Lower back down the same way with control until the elbow locks out. Then repeat on the opposite arm.