Welcome to The Street Parking BRO SESSION V3 EXTRA PROGRAM
Welcome to the third installment of the Street Parking Bro Sessions!
We have kept the spirit of the bro sesh but, in this volume you’ll notice a bit more lower body mixed in and only an individual version. The same guidelines apply, this is about that pump. It is not about going to all-out failure or doing this as fast as possible. It is about moving well, increasing muscle size, and chasing a sweet pump while maintaining a high heart rate. Think bodybuilding with some intensity!
We do not recommend doing these workouts in the same session with the Street Parking Daily Workouts.
Like the other Extra Programs, these are not available for logging in Wodify.
BRO SESSION V3 PROGRAMMING
Week 1
SESSION 1
WORKOUT
5 Rounds*
8 Devil Press
20 DB Hop Overs
20 Alternating Single Arm Bent Over Rows
—Rest 1 Min
8 Devil Press
20 DB Hop Overs
30 Alternating Hammer Curls
—Rest 1 Min
*One round includes both the bent over rows and the hammer curls.
TIME GOAL: 26-32 MINUTES
COACHES NOTES
You are meant to go as hard as you can on the devil presses and hop overs. Then, make sure the bent rows and curls are done strict and with control. This is to push you to perform smooth, controlled movement with a high heart rate.
We’d recommend using different weights for the devil presses and curls. Devil Presses should be at a load that you can go nonstop and knock out 8 reps in about a minute. The bent over rows should be at a load you can do unbroken. The curls should be completed in 1 to 2 sets the whole way through.
If you only have one pair of dumbbells, you can always switch to a single dumbbell for the curls or bent rows if you need to. Since you would no longer be alternating, switch to 15 bent over rows and 20 curls.
For the single arm bent over rows, hold a DB in each hand and hinge forward at the hips until your torso is 10-15° above horizontal. Make sure your shoulders are drawn away from ears, lats, and belly are super fired up and back is flat with knees slightly bent.
Both arms start extended toward the floor. Draw your right elbow up toward the ceiling, keeping it close to the body. Bring the DB to the front side of your ribcage. As you lower the DB back down, pull the left elbow up. Each time a DB touches your ribs is one rep so you’ll do 10 on each side.
Keep the angle of your back the same the whole time.
If your lower back is lighting up with these, switch to a bench or box supported single arm bent over row.
For the hammer curls, these are not swing curls! Dumbbells start by your sides, palms facing inward. Keep the elbow fixed in space and tight to the body as you curl the DB up to touch the top head to the shoulder.
Bend your knees slightly and squeeze your inner thighs. This will help you avoid swinging the hips and torso. Keep em strict!
SESSION 2
WORKOUT
5 Rounds
20 Push ups
30 DB shrugs
200m Farmer Carry
200m Run
Shrugs and farmer carries should be heavy, like you have to break them up a couple times. Go hard on the run!
TIME GOAL: 25-30 MINUTES
COACHES NOTES
Choose a variation on the push ups you can do them in 1-2 sets the whole way. That’s at least 10 reps at a time, every time. We are shooting for muscle endurance here!
Shrugs should be heavy. Choose a weight you will be able to do 10-15 reps at a time the whole way. If you only have a lighter set of dumbbells, hold the shrug position at the top for a couple of seconds each time.
Same with the farmer carry. Ideally, you will have to put the DBs down at the turn around.
The 200m run should be hard! Once you drop those dumbbells after the carry, take off and run as hard as you can. You should have to take a bit of rest before you get back to the push ups after each run.
WEEK 2
SESSION 3
WORKOUT
Part 1:
8 Rounds
4 Lunge Complex
8 Strict Press
1 Lunge Complex Rep = Lunge Left + Lunge Right + Back Squat/DB Squat
Part 2:
8 Rounds
8 Lateral Raises
30 Double Unders
—Rest 2 minutes between part 1 and 2.
TIME GOAL: 20-26 MINUTES
Suggested Weights:
Part 1:
Men: 35-50# DBs / 75-95# Barbell
Women: 25-35# DBs / 55-65# Barbell
Part 2:
LIGHT!
COACHES NOTES
Part 1 should take about 8-12 minutes, :30-45 seconds for the 4 lunge complex reps and :30-:45 seconds for the strict presses.
Don’t rush the lunge complex. Plant your feet in the lunge position and lower with control each time. We like reverse lunges but you can do forward or walking if you prefer. If using a bar, the barbell will be on your back. Move it to your front rack for the strict presses. Keep your belly tight on the presses!
For Part 2, savor the lat raises. This is going to smoke the shoulders when coupled with the double unders so rest as needed in order to perform the lat raises strict and controlled.
If you only have one pair of dumbbells, switch to a single dumbbell front raise holding the dumbbell with both hands.
Each round in part 2 should be 1:00-1:30.
SESSION 4
WORKOUT
Every 5 Minutes for 25 Minutes:
30s Max Effort Bike/Run (stop at 20/14 cal on the bike)
—Rest until 2:00 mark, then
12 Deadlifts (Heavy but unbroken)
12 Bench Press (Heavy but unbroken)
—Rest until 5:00 mark, then repeat everything 4 more times with the same timing.
GOAL: GO AS HARD AS YOU POSSIBLY CAN ON EVERY BIKE/RUN CAN YOU GET 20/14 CAL EVERY TIME?!
This was tested at 50% 1RM Deadlift and Bench and it was gnarly!!!
COACHES NOTES
If approached correctly, this workout should be a killer!
The idea is to go as hard as you can on the bike or run. You could also do the rower, shoot for around 12 calories for men and 8 calories for women. You should have about 1:30 to recover before the deadlifts. During this time, your heart rate is going to spike significantly. If you don’t feel that spike when you get off the bike, go harder!
Choose a load on the deadlifts and bench that you can do unbroken. It should be challenging but not feel like you are close to failure. You could use a barbell for the deadlifts and DBs for the bench if you only have one bar. If you have no bar and only lightish DBs, up the reps to 16 DB deadlifts or 8L/8R single leg deads.
Try to control your breathing during the weightlifting movements and have a minute to rest before going hard on the bike/run again.
WEEK 3
SESSION 5
WORKOUT
One Time Through:
800m Run
2 Sets of Bicep Curl "21's"
75 Weighted Sit Ups
2 Sets of Bicep Curl "21's"
800m Run
Suggested Weights:
Use an empty barbell or light dumbbells on the curls.
25-45# Plate or single DB for the weighted sit-ups
GOAL: 16-24 MINUTES
Don’t run for more than 5 minutes at a time. Don’t rush the “21’s”, make sure you are isolating the biceps with controlled movement!
COACHES NOTES
The 800m run should take 4-5 minutes. Shorten the distance if the first 800m takes longer than that.
“21’s” means you do 7 partial curls from bottom to halfway up, then 7 partial curls from halfway to the top, then 7 full curls. Each set of “21’s” should be done unbroken, so rest in between as much as you need to so you don’t have to put the bar/DBs down during the set.
Choose a load on the weighted sit ups you can do at least 10 reps a minute. Ideally, you can get them done in 5-6 minutes.
SESSION 6
WORKOUT
For Quality:
20 DB Step Ups
20 Bench Press
—Rest 1 Minute
20 DB Step Ups
15 Bench Press
—Rest 1 Minute
20 DB Step Ups
12 Bench Press
—Rest 1 Minute
20 DB Step Ups
9 Bench Press
—Rest 1 Minute
20 DB Step Ups
6 Bench Press
—Rest 1 Minute
Max reps Diamond Push Ups
Suggested Step Up Weight:
Men: #40
Women: 25#
See notes for choosing bench press weight.
GOAL: AT LEAST 15 PUSH UPS
COACHES NOTES
Choose a load on the step ups you can complete 20 reps in 1:00-1:30.
For the bench press, pick a weight you can do them unbroken. You can add load each time but it is definitely not necessary. If working with only one pair of dumbbells that feels a bit light as the reps decrease, slow down the reps to a 3 count as you lower. You don’t want to go to failure. The idea is to save something for a big set of push ups at the end.
For the diamond push-ups, choose a variation that allows you to get at least 15 reps. This could be from the knees or elevating the hands. Elevate them a lot if you need to. Take an extra moment in the plank position between reps as you start to fatigue. This will allow you to get those crucial extra few reps!
WEEK 4
SESSION 7
WORKOUT
5 Rounds
10 Curtis P's
15 Burpees over the bar/DB
10 Chin Ups / Supine Grip Rows
—Rest 1 Min between rounds
1 Curtis P rep = Power Clean + Lunge Left + Lunge Right + Push Press
Suggested Weight:
Men: 75-95# Barbell / 40-50# DBs
Women: 55-65# Barbell / 25-35# DBs
GOAL: 24-30 MINUTES
COACHES NOTES
The Curtis P reps should take 1:00-1:30. Choose a weight that you can do them unbroken, so it should feel pretty light at first. These are meant to be done with control so don’t rush them.
For an added challenge, do a strict push up in the burpees rather than snaking the body. Remember to breathe and jump with both feet over the bar. You can obviously scale them to regular burpees but since these workouts aren’t necessarily “for time”, you shouldn’t have to. Just find a sustainable pace and keep moving!
Choose a chin up variation that you can do all 10 reps in 1-2 sets every time. Whether you are using a pull up bar, rings, TRX, bar in rack, or bent over row, use a supinated grip meaning palms are facing toward your face.
SESSION 8
WORKOUT
Every 6 minutes for 24 Minutes (4 Rounds)
400m Run
25 Push Ups
20 Curls
15 Tricep Extensions
10 Strict Press
GOAL: SHOULD HAVE :30-1:30 REST BETWEEN ROUNDS
COACHES NOTES
The run should be at a hard pace every time. If you need to shorten the distance in order to maintain a hard pace for about 2 minutes, go for it.
Choose a push up variation you can complete them in 1-2 sets each time. Modify during the workout in order to maintain that 10-15 rep per set scheme if you need to.
Curls should be performed on both arms at the same time whether you are using dumbbells or a barbell. Keep your elbows tight to the body and your shoulders drawn down away from your ears. These should also be completed in 1-2 sets.
For the tricep extensions, you may need to switch to a single dumbbell. Try to get them all unbroken!
The push ups and tricep extensions are really going to compound and make the strict presses extremely difficult by the end. They should feel fairly easy in the first round. It is more important that you get the full set of 10 unbroken each time than to do a heavier weight. Going to a single dumbbell is also an option for these.
Related Resources
Other Street Parking programs & resources that are similar to the Bro Sessions!
Suns Out Guns Out Program - Upper body specific.
Butts & Guts Program - Lower body and core specific
Other Strength Extra Programs - Starting Strength, 20 Rep Squat, Dumbbell Strength, and Bodyweight Strength