Name: Playbook - Obi Vincent - Day 23: Push
Uploaded: 2024-04-17T11:46:34.662Z
Duration: 60 min
Description: Day 23: Push

Brittany

Kwabena

DEAN

Oliver

THE PAIN IS SO GOOD 👏🏿🔥🔥🔥🔥

Loved it, last lot of pullups were so hard after 21...

Paul

Remy

METCON was tough especially the 21 pull ups!

Jason

Jorge

Jose

Raquel

Great workout! To clarify, when I read 10x10 drop set per set, do I infer that each drop set has 10 sets of 10 reps. Therefore, 3 drop sets would result in 30 sets of 10 reps in total. Apologies if this has been covered elsewhere in the instructions.

Varun

Alfonso

Beat my original time on the Metcon. Good Push Day 🔥🔥

Trey Coody

Corbin

Big Puggs

Alice

Daniël

Mohammad Idris

Charity Magwaza

Nithin

Jan Novotny

Gregory

That last 21,15,9 was just whant I needed

Willzgfit

Jaquane Wyatt

Xavier LECINA

Waylon

Martin

Great workout! Managed to get deep into the zone on that one! 👍

Adam

Hell of a pump with all those super sets and that metcon.

Ryan

Bake

Great WO , I had to sub pull-ups w inverted rows, still tuf !

Sean

Warm up:
- Row
- Banded front raises 
- Banded scapular retractions
- Banded pull aparts
- Hand release push-ups

Superset: 
1a. Seated db shoulder press
1b. Banded push-ups

2. Incline db bench press

Superset: 
3a. Lying db tricep extensions
3b. Seated db lateral raises 

Metcon:
- Db alternating clean and press
- Pull-ups
- Push-ups

Complete the rowing TABATA before the moving to the rest of the warm up

For unilateral exercises reps are per side

-Stand with a band in hands and around your feet bellow you
-Rise your hands to the front activating your delts
-Lower your hands 
-Repeat

Banded front raises

- Place a band around your back with an end in both hands 
- Perform scapular retractions with the added tension from the bands

Banded scapular retractions

-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 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

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg TABATA

Warm up

-Sit in a chair with back support holding two dumbbells at your shoulders 
-Press the dumbbells up to full arm extension
-Lower them to the starting position 
-Repeat

1ST 12, 2sec tempo
2ND 10, 3sec tempo
3RD 8, 3sec tempo
4TH 6, 4sec tempo

Seated DB shoulder press

- Begin with the band around your back and under your hands
- In a push up position lower your body to the ground 
- Extend your elbows to push back up
		
1ST 10, 2sec tempo
2ND 10, 3sec tempo
3RD 10, 4sec tempo
4TH 10, 4sec tempo

Banded push ups

Superset

- Sitting on an incline bench with a dumbbell in each hand
- Lower DB down to the chest keeping wrists neutral
- Straighten elbows to press weights back up

1ST (dropset) 10x10, 2sec tempo, 60-90s rest
2ND (dropset) 10x10, 3sec tempo, 60-90s rest
3RD (dropset) 10x10, 4sec tempo, 60-90s rest

Incline dumbbell chest press (all dropsets)

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

1ST 12, 2sec tempo
2ND 10, 3sec tempo
3RD (dropset) 8X8, 3sec tempo

Lying tricep extensions (last set dropset 8,8)

- Perform side lateral raises from the seated position

1ST (dropset) 10 x 8, 2sec tempo
2ND (dropset) 10 x 8, 3sec tempo
3RD (dropset) 10 x 8, 4sec tempo

Seated Lateral Raises (all dropsets)

21,15,9 for time

WEIGHT:
M: 25KG 
W: 10-12kg	

RX+ WEIGHT: 
M: 30kg
W: 15kg

- Begin by swinging DB between legs and clean to your shoulder
- Press up using your legs for power
- Bring down down and repeat on opposite side

DB alt hang clean and press

- 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

Elbows in slightly and make sure to bring your chest to the floor.

Engage your core and Glutes and avoid your lower back sinking down to the floor

Push Up

Metcon

Day 23: Push

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

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 16: Upper

Day 17: Conditioning & Core

Garvin

Day 19: Leg day (posterior chain)

SMASH 💥 IT 🙏🏾👏🏿👏🏿👏🏿👏🏿

Day 20: Upper body

GREAT WORKOUT 👏🏿👏🏿🔥🔥🔥

Day 22: Legs

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 23: Push

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