SUNS OUT GUNS OUT | WEEK 44 | 10/24/2021
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
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
SHOULDER WARM UP
WORKOUT
PART 1
4 Rounds
3-5 Weighted Pull Ups
5-7 Strict Pull Ups
7-10 Kipping Pull Ups
Rest as needed between rounds.
Customization options below!
Score - Total pull up count from all 4 rounds. Put how many you were getting for each section and any customizations used (weight used) in comments!
COACHES NOTES
Many of us will need to customize this one! No problem. You may try - 5 Strict, 7 Kipping, 10 banded. Or even further to 1-3-5.
Or you could go as simple as - 5 jump with slow lower, 7 banded, 10 ring row (or even barbell or dumbbell bent over row).
Whatever it is for you - just do: hardest, moderate, easiest version of a pull up type movement and feel free to change reps too!
These DO NOT have to be one big long unbroken set. BUT each part should be unbroken. SO you should do 5 unbroken weighted or difficult pull ups - the 7 of medium difficulty - then 10 of less difficult.
PART 2
3 Rounds of Bicep Curl 21's!!
7 Reps Curl from bottom to halfway up
7 Reps Curls from halfway up to top
7 Reps Curls full Range of motion
Go lighter than you think!
Score: Weight Used
COACHES NOTES
Anyone who has spent a lot of time in a conventional gym - knows about 21s right??
So these can be done with a barbell or dumbbells. Make sure on the bottom to halfway ones you start fully extended at the bottom.
Make sure on the halfway to all of the way up ones that you don't go lower than 90 degrees and come all of the way up.
On the full range ones - ALL of the way down and all of the way up!!
These should be done as 7-7-7 without putting the weight down!