Name: Playbook - Obi Vincent - Day 16: Upper
Uploaded: 2024-04-17T11:46:34.641Z
Duration: 60 min
Description: Day 16: Upper

Big Puggs

Kwabena

Oliver

Tirso Gomez

GOT KILLED ON EMOM 🤦🏾‍♂️🔥🔥🔥

Paul

Jason

Ruivo

Just finished the session and my arms are sore ... dead

Remy

Lacking in this one. Couldn't do EMOM all the way but great workout. Muscles are pumped.

Josiah

Jorge

Jose

Can't believe I'm praying for another leg day 😭😂

Keith

wow. muscles are pumping including the heart!!!

Alfonso

That emom was way harder than I was thinking it was going to be 😭

Trey Coody

Foster

Sean Ostrowski

Kidanny Classen

Great session,  respect to pull ups 🔥💪🏾

Charity Magwaza

Justin

George

Amazing Workout. EMOM was literally impossible

Chase

Jaquane Wyatt

Willzgfit

Fantastic, I added some accessory work to the end. I added Dumbbell pull overs SS with double Dumbbell Shoulder walking.

William

EMOMS need a bit of work. No stone left unturned. Nice one Obi. 🙏🏻👍

Martin

Lloyd Banks

The EMOM WAS 🔥 🔥🔥🔥💪💪GREAT SESSION

Bake

Roynet

Mahmoud

Ryan

kurtis

Warm up: 
- Banded rotation
- Banded pull aparts
- Kneeling shoulder cars
- Scapula pull-ups
- Db external rotations
- Hand release push-ups

1. Barbell or Db bench press
2. Weighted pull-ups
3. Seated db shoulder press
4. Db single arm rows

Metcon: EMOM 
- Barbell thrusters
- Pull-ups

For unilateral exercises reps are per side

- Standing with your feet shoulder width apart gripping a band directly in front of your body
- Keeping your arms straight and maintaining tension in the band
- Raise the band up and overhead, lowering it behind you
- Once the band is directly behind your body reverse the movement back to starting position

Banded Rotations

-Stand holding a band in your hands
-Pull your arms apart and back adding tension to the band 
-Release and repeat

Banded pull aparts

- Start with right hip against the wall and left knee bent to 90 degrees
- Keeping your right arm against the wall slide your arm from behind your body to the front 
- Repeat on the left side

Kneeling shoulder cars (EA)

- Place your hands slightly wider than shoulder width apart 
- Keeping your arms straight hang, pull your shoulder blades down toward your back pocket

Scap pullups

-Sit on a bench with your knee up and elbow supported on it 
-Holding a dumbbell in your hand rotate your hand down 
-Rotate your hand back up (externally ) to the starting position
-Repeat

Seated DB external rotations (EA)

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor and back to starting

Hand release push ups

Warm up

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

1 10 warm up, 2sec tempo, 60s	 rest 
2nd 5 @80%1RM, 2sec tempo, 90s-2min rest 
3rd 5 @82%1RM, 2sec tempo, 90s-2min rest
4th 5 @85%1RM, 2sec tempo, 90s-2min rest

Barbell bench press

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down

1ST 5, 1sec tempo
2nd 5, 3sec tempo
3rd	 5, 2sec tempo
4th	 5, 1sec tempo

Weighted pull ups

- Start in seated position with dumbbells in each hand, elbows bent to 90 degrees
- Straighten elbows to raise weights overhead

1st 10, 3sec tempo 		
2nd 8, 3sec tempo		
3rd	 5, 3sec tempo		
4th	 5, 3sec tempo

Seated DB shoulder press

- Start with back flat and DB in one arm 
- Bend elbow to Pull DB up so that your tricep ends parallel to your back

Set 1 10 EACH SIDE, 3sec tempo
Set 2 10 EACH SIDE, 2sec tempo
See 3 10 EACH SIDE, 1sec tempo

DB single arm rows (EA)

Minute 1: 10 Barbell thrusters (M: 40kg, W: 25kg)
Minute 2: 10 Pull-ups

- Start with barbell up overhead 
- Lower down to your chest as you push your hips back and lower down until knees are at 90 degrees
- Press through your heels to stand up while pressing the barbell back up overhead

Barbell thrusters

- Start with your hands just outside shoulder width
- Pull your body up until your head is over the bar 
- Pause and engaged your back
- Lower with a slow controlled movement

Pull ups

Metcon: EMOM

Day 16: Upper

Clif Moffitt 

Before you Begin

Love Obi. He's changing the way I work out. I used to only do weight-lifting, but now I've switched to including functional training, and I'm sore in places I never thought I could be!!!

Maxwell

How to improve your pull ups

Great starter session to see what is my baseline is…onwards and upwards now 😀

Mark

Gorazd

Lydia

Day 1: Test week (Please watch Intro video before you start)

Great stuff.. took about 2 hrs.. make sure you have the time 😄

Day 2: Test week

Fortune

Chris

Day 3: Test week

Erton Okeke

Jasmine

Day 5: Test week

Marc

MENTAL WARFARE 👏🏿🙏🏾🔥🔥🔥🔥
20 ROUNDS IN 34mins!!!!

Day 6: Test week

Darlene Spooner

Mauricio

Not a good idea to do squats when recovering from Flu🥴

Day 8: Legs

Thagana

Challenging but do able. Definitely doing it again.

Day 9: Upper

Can somebody explain should u do all the exercises in one minute and rest what its left of the min in the EMOM sets?

Day 10: Conditioning & Core

Day 12: Leg day (posterior chain)

Perfect combo of a traditional lifting program and a crossfit thing... finally found what I was looking for

Christopher

Benjamin

Day 13: Upper body

First day back after recovering from sickness

Day 15: Legs

Day 17: Conditioning & Core

Garvin

Day 19: Leg day (posterior chain)

SMASH 💥 IT 🙏🏾👏🏿👏🏿👏🏿👏🏿

Day 20: Upper body

GREAT WORKOUT 👏🏿👏🏿🔥🔥🔥

Day 22: Legs

Brittany

DEAN

Day 23: Push

Day 24: Pull

Day 26: Legs (posterior chain)

Drop sets are a major pump maker! I ran out of time and couldn’t complete the whole workout 😫

Day 27: Push/Pull

Day 29 : Legs

Day 30: Push

Kevin

Day 31: Pull

Day 33: Legs (posterior chain)

Corey

Day 34: Push/Pull

Kristýna

Day 36: Full body

THIS WORKOUT IS BRUTAL AND REQUIRES A SAVAGERY TYPE EFFORT 🔥🔥🔥🔥🔥

Day 37: Functional training

Pull up game getting stronger….big PAUSE!

GREAT WORKOUT 👏🏿🙏🏾🔥🔥🔥

Day 39: Full body & Conditioning

Chad

Day 40: Active recovery and mobility

Definitely works if u stick with it 💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

Day 41: Full body

Absolutely brutal workout. Especially since I've been a while week without caffeine!

Double walking lunges = 😵😵‍💫🥵😅

Day 43: Full body

The Turkish whatever you call them are a nightmare

Day 44: Functional training

Day 45: Full body & Conditioning

I had to take a 2 day break from the last workout and then come back to this and do an EMOM. Wow. Mobility part was refreshing, though.

I Need more of this mobility and recovery! My old bones thank you!

Day 47: Active recovery and mobility

Day 48: Full body

Obi, you destroyed my legs with this workout. I now have known pain.

Day 50: Legs

Day 51: Upper

Day 52: Conditioning & Core

Day 54: Leg day (posterior chain)

Day 55: Upper body

Ran out of time! Will finish the rest another day

Day 57: Legs

Am getting there. Pull ups and chin up 🆙

Day 58: Upper

Emom is crazy. Did 60kg every 1:15. Barely survived

Sergey

Day 59: Conditioning & Core

Day 61: Leg day (posterior chain)

Day 62: Upper body

GOT WASTED ON BURPEES EVERY ROUND 👏🏿🔥🔥🔥🙏🏾

Day 64: Test week

Oreobi used kick my ass but this test week proofed ur methods definitely works. Thank u

Day 16: Upper

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