Gun Show

Q: Umpire

Completed: 11/7/2024

Warm-up: Overhead reach, cross body reach, windmills, neck roll to tricep stretch, jumping jacks, high knees, butt kickers, big arm circles, table top one arm behind your head rotations. 

The Thang:

Strength - Power - Isometric 

40 sec strength: try for heavy weights, slow and controlled. Often contract for 1 count and lower for a 3 count. 

10 sec rest

30 sec power: drop weight only if necessary. Still controlled but a faster tempo. 

10 sec rest

20 sec.  Isometric hold. Feel the burn! 🔥 

10 sec. Rest 

Repeat 2x each circuit 

CIRCUIT ONE: SHOULDERS

1. Strength: Lateral Raises

2. Power: Push Press - pop it

3. Isometrics: Uneven Overhead March Hold (one arm straight up, standing on one leg) switch legs for round 2

CIRCUIT TWO: BACK

1. Strength: Eccentric Single Arm Rows

2. Power: Alternating Power Bent Over Rows

3. Isometrics: Plank And one arm Row Hold

CIRCUIT THREE: CHEST

1. Strength: Dumbbell Chest Press

2. Power: Single Arm Power Chest Press one arm straight the other pumps

3. Isometrics: Diamond Press (press weights together in front of your chest) Boat Hold

CIRCUIT FOUR: BICEPS

1. Strength: Eccentric Curls

2. Power: Power Alternating Hammer Curls

3. Isometrics: Half Curl Bicep Hold one leg

CIRCUIT FIVE: TRICEPS

1. Strength: Skull Crushers

2. Power: Single Arm Tricep kickback

3. Isometrics: Tricep Push Up hover Hold

Escalator: This means that after completing the reps assigned for a movement PAX must start all over at the top of the list adding another exercise each round. 

2 Single leg dead lifts w/overhead press

4 cross body curl

6 Reverse back fly 

8 flip grip curl

10 halo

12 chest fly leg drop

14 pull down leg drop

COT: “Success comes to those who are too busy looking for it." ~Henry David Thoreau