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
SHOULDER WARM UP
WORKOUT
Part 1
5 Sets
2 Push Press Every 15 Seconds for 1 Min.
Resting position is Bar/Dumbbells Locked Out Overhead.
Rest 2 Min Between Sets
COACHES NOTES
So it will start with 2 push press - then rest overhead until 0:15. Then another 2 Push Press - rest overhead until 0:30. 2 Push Press - rest with bar overhead until 0:45. 2 Push Press - hold bar overhead until the 1:00
Rest 2 Minutes.
Your press is going to be super fatigued! Use that strong leg drive to get the bar overhead. Do not let go of the belly during the overhead hold. Keep the rib cage down!
Start light and add weight each set if possible.
PUSH PRESS
Start with the DBs/bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
Part 2
3 Sets
Max Dips
Rest as needed between sets.
COACHES NOTES
Dips may be ring, stationary, or bench - but should be strict. Use a band to assist if necessary but no kipping.
Make sure to get the shoulder below the elbow at the bottom and completely lock the elbows at the top.
DIP
Start at the top of the rings (or stationary bar) with your elbows fully locked out, palms turned forward slightly, and shoulders pressed away from the ears. Lower your torso down, keeping your elbows back and tight to your sides. Make sure your shoulder is lower than your elbow at the bottom. Then press into the rings, keeping them close to your sides. Lock out fully at the top.
Part 3
3 Sets
10 Arnold Press
Rest as needed between sets
COACHES NOTES
Dumbbells will start at the shoulder with the wrists facing your shoulders. You will press out as you rotate the wrist forward to lockout.
Keep the rib cage down and control the movement.
Finish each rep with the bicep by the ears!
Part 4
4 Sets
12 Dumbbell Tricep Extension
(Seated or Standing)
Rest as needed between sets.
COACHES NOTES
Hold a single dumbbell behind the head. Hold it by the head of the dumbbell. Keep the biceps by the ears, belly tight as you lock the elbows. Control the lower back down.