SUNS OUT GUNS OUT | WEEK 35 | 08/22/2021
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
On a running clock for 24 minutes:
Every 2 min for 6 minutes (0:00-6:00)
10-12 DB Curls (not alternating)
10-12 DB Skull Crushers
Every 2 min for 6 minutes (6:00-12:00)
10-12 Alternating Hammer Curls
10-12 Standing DB Tricep Extensions
Every 2 min for 6 minutes (12:00-18:00)
10-12 Concentration Curls
10-12 Bent Over Tricep Extensions
(one arm at a time)
Rest 2 minutes (18:00-20:00)
4 min AMRAP (20:00-24:00)
Max Chin-Ups
Max Diamond Push Ups
Switch movements each time you break
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Score: Weight Used for Curls (Note other weight(s) in comments)
COACHES NOTES
The pump is real on this one. Definitely feel free to adjust the weight for the different curl and tricep variations. You can note any changes in weight in the comments.
Make sure all the movements are slow and controlled. Pause for 1 second on both ends of each rep. You can move faster during the 4 minute AMRAP but keep the movements strict.
Dumbbell curls will be performed together with palms facing up. Keep the DBs from swinging back behind you on the way down.
On the skull crushers elbow and shoulder stay in a line and the only movement comes from the elbow joint.
Hammer curls will be performed with palms facing each other. Touch one head of the dumbbell to your shoulder and keep your elbows tight to the body the whole time.
For standing tricep extensions, with a dumbbell in each hand, start with biceps by the ears, elbows bent to allow rear head of DB to touch the shoulder. Keep the biceps by the ears and straighten your arms overhead. As with all overhead movements, keep your belly tight!
For concentration curls, you'll be seated and go one arm at a time. Brace yourself by pushing the back of your upper arm into your inner thigh, keep that foot firmly planted so your leg doesn't move. Start with the arm straight and curl your palm up as close to your shoulder as you can. Concentrate on that bicep!
On the bent over tricep extensions, plant one hand and one shin on a bench, DB in the opposite hand. Start with forearm vertical, knuckles down. Keep your elbows in place and extend your arm back until it is straight.
Chin ups you'll have an underhand/palm up grip. You can also do this with TRX/Ring or bar in rack rows.
Diamond push ups your thumbs and index fingers will be touching to ensure a close hand position. You can do these from the knees or even elevated.