Name: Playbook - Obi Vincent - Day 2: Test week
Uploaded: 2024-04-17T11:46:34.598Z
Duration: 80 min
Description: Day 2: Test week

Will

A bit of a struggle getting it going. Split up into two days but it's done

Goods

André

It was tougher today than yesterday. A couple of reps I did fail to complete. Feelin’ a bit disappointed in myself ‘bout that. Need a better mindset movin’ forward

Erton Okeke

Haven't lifted heavy in a while...felt good to see that I still have some strength 💪

Chris

Kwabena

Christopher

Nice place to start! I’m excited to be getting a blend of everything I love- CrossFit, powerlifting and body building!

Tricia

Still abit confused on the accessory workout. Am I suppose to superset it or finish the sets before moving on.

JON LEE

Alex

Ruivo

Jose

Kimmy

Great workout! Tough as.. love it. Wouldn't pay for any other program

Geesh. Coach you sure you like us? That was one for the books

Connor

Christian

Amazing workout! Feeling great! Awesome work Obi!

James

Gabriel

That ‘Oreobi’ should be banned!
Absolutely evil that 🤮

Neil

Learned a lot finding my 1RM. I’m confused about the pull ups … was I supposed to time myself doing 21 reps and how long is the rest period between sets? Also recommended for males 2x22.5kg dumbbells no way I can lift that over head what am I missing . Looking forward to the progression!

Michael

Deon

Martin

Maxwell

Jack Ragsdill

Day 2 of the obi Vincent program absolutely destroyed me, can’t wait for tomorrow

Raul

The METCON was a struggle today, great session 🔥

Charity Magwaza

Ciao Obi, I have one question: what about stretching after? Shall I do something?

Luca

Jan Novotny

Ammar

Marco

The last two sets killed me and I loved it!!!!

Finding the conditioning hard as it's new to me but loving the challenge 💪🏻

Willzgfit

Thank my man! Happy to have found your channel

Daniel

Lebone

Catherine

Bake

It was amazing, I had two gym fellows🧍‍♀️🧍‍♀️ who ask to join me for my session! It was fun, they loved it, crying at the same time 🔥😅.💪

Brutal but amazing !!! 
I am still waiting to join the FB group I requested to join please accept🔥👍🏼

Kenyon

Matt

The last was killer 😬 But like it 🙌🏼🙏🙏💪🏼💪🏼💪🏼 Thank you

Roynet

Excellent work bro, 
God almighty bless you, in Jesus name

Anthony

Warm up:					
- Bike						
- Banded Good Mornings 						
- Cossack Squats 						
- KB/DB Banded Goblet squat				
- DB Seated External Rotations
- Y Raises 						
						
WORKOUT 1 - 1 REP MAX DEADLIFT (CONVENTIONAL OR SUMO)						

WORKOUT 2 - 1 REP MAX BENCH (BARBELL OR DUMBBELL) CHEST PRESS  						

ACCESSORY WORK:			
1a- Barbell Sumo (wide stance) Squat 		
1b- Split Stance DB RDL 

2a- Seated Barbell Good mornings 
2b- DB bench pullover	
						
METCON “OREOBI”:					
- DB THRUSTERS 	
- PULL UPS 					
					
FINISH: Cool down on a Bike (Flush the Legs)

For unilateral exercises reps are per side

Bike (stationary) @80% effort

- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees

Banded good mornings

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Bodyweight Cossack Squats (EA)

- Start with the band under your feet and over the DB in front of your chest
- With feet slightly wider than shoulder width press hips back and lower down until knees are 90 degrees

M: 22kg | L: 12-14kg

DB banded goblet squat

-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)

-Stand holding a small plate in each hand at your sides
- Raise the plated up to the front/side until they are above you in a Y shape
-Lower them to the stating position and repeat

Standing plate Y raise

Warmup

- Place the bar just above you feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Find your 1RM
Rest 90s-2min

Conventional deadlift (Find your 1RM)

- 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

Find your 1RM
Rest 90s-2min

Barbell bench press (Find your 1RM)

- With a wide toed out sumo stance perform barbell back squats

2 sec tempo

Barbell sumo squat

-Stand in split stagger stance with dumbbell in each hand
-Hinge at the waist performing a RDL
-Stand back to upright
-Repeat

10 EACH LEG, 2 sec tempo

Split stance DB RDL (10EA)

Accessory work superset 1

- In a seated position with neutral spine lower chest towards knees, then come back up

3 sec tempo

BB Seated good mornings

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

3 sec tempo

DB bench pullover

Accessory work superset 2

21,15, 9, 6 of each exercise for time

Weights:
M:2 X 22.5kg 
L: 2 X 10kg

-Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
-Stand back up 
-As you reach the top of the motion as you reach extension press the dumbbells overhead
-Lower the dumbbells back to your shoulders
-Repeat sequence

DB 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 "OREOBI"

Bike (Cool down)

Day 2: Test week

Jason

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!!!

Josiah

How to improve your pull ups

Gorazd

Ryan

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

Fortune

Day 3: Test week

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

Benjamin

Day 13: Upper body

First day back after recovering from sickness

Oliver

Day 15: Legs

Big Puggs

Day 16: Upper

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

Jorge

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

Paul

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

Remy

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 2: Test week

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