SUNS OUT GUNS OUT | WEEK 37 | 09/05/2021
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
4 Rounds of:
20 Alternating Single Arm Shoulder Press
200m Farmer Carry
REST 2 MIN BEFORE PART 2
Score: Weight used for Shoulder Press and Farmer Carry (Can totally add time in the comments!)
Goal: No more than 2-3 breaks per movement per round
COACHES NOTES
Choose a weight for the shoulder press that you could do unbroken for the first round and maybe the second. It's OK if you end up breaking those up once or twice after that.
Same goes for the Farmer Carry! You may actually want to break at the halfway point in the first round just to be safe.
ALTERNATING SINGLE ARM SHOULDER PRESS
You will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart, even if performed seated. Keep the rib cage down as you press one DB straight up until your arm is fully extended overhead with your bicep next to your ear. Bring the dumbbell all the way down to the shoulder each time then press up with the opposite hand.
20 alternating will end up being 10 reps per side per round.
FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 200m, it should take roughly 2 minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
PART 2
4 Rounds of:
16 Push Up + Renegade Row
100m Overhead Plate Carry
Score: Weight used for Renegade Rows (Put Total Time in Comments)
Goal: Finish the whole thing under 12 min WITHOUT GETTING SLOPPY.
COACHES NOTES
Choose a customization and/or weight that will allow you to get the push up + renegade rows done in 2 minutes or less! Each rep of the renegade row will be push up + row right + row left. You should be knocking out the overhead plate carry in 1-2 "sets" so no more than one break!
PUSH UP + RENEGADE ROW
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.
OVERHEAD PLATE CARRY
You will hold the plate directly overhead with straight arms and biceps by the ears.
Keep your shoulders active the whole time by constantly pressing up on the plate as you move.
At the same time, draw the front of your ribcage down toward your hips to avoid overarching your back and losing core stability.