Name: Playbook - Obi Vincent - Day 30: Push
Uploaded: 2024-04-17T11:46:34.687Z
Duration: 60 min
Description: Day 30: Push

Kwabena

Paul

Benito Foxx

Jose

😫 I tyad (tired)
Great workout as usual 🔥

Raquel

Alfonso

Trey Coody

Foster

Jack Ragsdill

Charity Magwaza

Last workout got me feeling like a beast. 6 rounds 😤

Ozzy King 👑

Ryan

Bake

Warm up:
- Rowing 
- Banded front raises
- Banded scap retractions
- Banded pull aparts
- Hand release push-ups

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

2. Barbell bench press

Superset: 
3a. Decline pike push-ups
3b. Chest supported lateral raises 

4. Half kneeling landmine

Metcon: AMRAP 
- Db deadlifts
- Hang db power cleans 
- Butterfly sit ups

Complete the rowing TABATA, then finish the rest of the warm up

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

Banded pull aparts

-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

- 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

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	2secs
2ND	10	3secs
3RD	8	    3secs
4TH	6	    4secs

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	2secs
2ND	10	3secs
3RD	10	4secs
4TH	10	4secs

Banded push ups

Superset

- 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
1ST 	                        12	2sec
2ND 	                        10	3sec
3RD	                          8	2sec
4th (dropset)	10X10	3sec

Barbell bench press (last set drop set 10,10)

- Start in a push up position with your hands on the floor and your feet on the bench
- Bend your elbows to lower your body down until your head just touches the floor
- Straighten elbows to press back up to starting

1ST 12, 2sec tempo
2ND 10, 3sec tempo
3RD 10, 3sec tempo

Decline pike push ups

- Hold a dumbbell in each hand with your chest supported against a upright bench. 
-Perform strict side lateral raises

1ST 12, 2sec tempo
2ND 12, 3sec tempo
3RD 12, 4sec tempo

Chest supported lateral raise

- From the half kneeling position press a banded landline to full extension

10 EACH SIDE, 3sec tempo

Half kneeling banded landmine (EA)

- Begin with DB in each hand and feet hip width
- Lower DB to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

- Start holding two dumbbells 
- Clean the dumbbells up to your shoulders 
- Swing down to your sides and back up to your shoulders

DB hang power cleans

-Lay on the ground with bent legs and the soles of your feet together
-Perform sit ups
-Repeat for desired reps

Butterfly  sit-up

AMRAP

Day 30: Push

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

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

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

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 30: Push

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