SUNS OUT GUNS OUT | WEEK 32 | 08/01/2021
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:
3 Sets
10-15 Ring Rows
10-15 Hammer Curls
Rest 1 min after the Curls
Score: Weight Used for Curls
COACHES NOTES
For the ring rows, you can also use a TRX or supine barbell rows using a racked barbell. For both of these movements, avoid using momentum.
RING/TRX ROW
Keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.
HAMMER CURL
Hold a dumbbell in each hand with your palms facing your sides. 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 2:
3 Sets
10-15 Supinated Grip Bent Rows
10-15 Barbell Curls
Rest 1 min after the Curls
Score: Weight for Rows
COACHES NOTES
You can definitely sub dumbbells for these movements. Try turning your palms out a bit in the rows if you do.
SUPINATED GRIP BENT OVER ROW
Deadlift the bar to just below the knee with a supinated grip - which means palms face forward. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
BARBELL CURL
Hold the bar at your waist with your palms facing out in front of you. Keep your upper arms/elbows tight to your body, shoulders slightly retracted and just bend the elbow to curl the bar up to your shoulder. Lower back down the same way with control.
Part 3:
3 Sets
10-15 Bent Over Rows
10-15 Rev Grip Curls
Rest 1 min after the Curls
Score: Weight for Rows
COACHES NOTES
Both movements will use an overhand grip on this one. So on the curls, your palms will be facing away from you at the top of the curl.
BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
REVERSE GRIP CURL
Hold the bar or dumbbells at your waist with your palms facing toward you. Keep your upper arms/elbows tight to your body, shoulders slightly retracted and just bend the elbow to curl the bar/DBs up to your shoulder. Your palms should be forward at the top of the curl. Lower back down the same way with control.