SUNS OUT GUNS OUT | WEEK 30 | 07/18/2021
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
PULL UP WARM UP
WORKOUT
Part 1
3 Rounds
(Rest 30 Sec to 1 Min Between Movements)
10-12 Close Grip Bent Over Row (2 DB)
8-12 Inverted Row (TRX/Ring works, too)
15-20 Supermans
Score: Weight Used for Bent Over Row
COACHES NOTES
Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time. Rest a few minutes between parts 1 and 2.
CLOSE GRIP BENT OVER ROW
Hold the dumbbells together, palms face each other and pull to your chest. Remember to keep your elbows close to the body and shoulders pulled back and down away from your ears.
SUPINE ROW
Make sure you work from an angle that allows you to move slow and controlled. You might place your feet on a box to get more horizontal or simply walk your feet out far enough that your body is 30-45 degrees to the floor.
SUPERMAN
Lie face down with your arms extended overhead and legs together and extended. Keep some engagement through your belly as you lift your chest and thighs away from the floor. Reach your fingertips and toes as far as you can in opposite directions while you elevate them as high as you can from the floor. Lower down slow.
Part 2
3 Sets of 21s (Palms Up)
7 Bottom Up Half Curls
7 Top Down Half Curls
7 Curls
Rest 1-2 minutes between sets.
Score: Weight Used
COACHES NOTES
Now, for the 21's BABY!!
First you curl from straight arm to 90 degrees 7 times. Then, from 90 degrees all the way up 7 times. Then 7 full curls. All without stopping so it is 21 reps total. Then take a break for a minute or two and repeat for a total of 3 sets. Again, go nice and slow and get that pump!!