Name: Playbook - Obi Vincent - Day 59: Conditioning & Core
Uploaded: 2024-04-17T11:46:34.778Z
Duration: 60 min
Description: Day 59: Conditioning & Core

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

Sergey

Oliver

Kwabena

Paul

Jose

BRUTALITY 135lbs EACH AMRAP 🔥😳❤️‍🩹🔥

Alfonso

Trey Coody

Even the sessions that look simple are killer 🔥

Chris Trem

Foster

This was fun , I enjoyed it 💪🏾🔥🔥

Charity Magwaza

Idk how you do barbell complexes after a tough upper body yesterday.. I did my best but I definitely had to scale weight and time. Hoping to get better!

Zach

Bake

Warm up:
- Row 	
- Scapula pull ups 	
- Plank toe touches	
- Cossack squats 	
- Burpees into High Jump	
- Barbell Lat Opener	
- Barbell Zombie squats	
- Barbell clean and press

Barbell cycling: EMOM
- Power clean 
- Front squat 
- Push press

Core Superset: 
1a. Hanging knee to elbow
1b. Db renegade row 

Core Superset: 
2a. V-ups
2b. Plank pass through

For unilateral exercises reps are per side

-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 @70% effort

-  From a hanging position, raise yourself a few inches without using your arms
- Pause at the completion of the movement, and then slowly return to starting

Scapula pull ups

-Start in a push-up plan position
-Pike your hips up and reach across with one hand touching the toes on the opposite foot
-Repeat both directions

Plank toe touches

- 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)

- Perform a burpee and make sure the jump is high and upright

Burpee into high jump

- Hold a barbell in your hands in the front rack position 
- One side at a time press your elbow forward and up opening your lats

Barbell Lat Opener (EA)

- Begin with feet shoulder width apart and hands in front of you with the barbell under your chin
- Press your hips back and lower down until your knees are 90 degrees

Zombie squats

Barbell clean and press

Warm up

Minute 1 : Deadlifts
Minute 2 : Power cleans  
Minute 3 : Push press

M:70kg W: 35kg

- 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

Conventional deadlift

Barbell Power Cleans

- Start with the bar in a front racked position
- Dip
- Drive the weight up
- Go up until your reach full extension at the arms

Barbell push press

Barbell cycling EMOM

- In a hanging position kip your knees up to your elbows

Hanging knee to elbow

- Pull the DB up keeping your elbow close to your body 
- Engage your lat as you pull
- Keep your hips squared

(R+L equals 1 rep)

DB renegade rows

Core Superset 1

-Lay in full body extension on your back
-Raise your legs and upper body up into a V shape touching your toes
-Lower and repeat

V-up

- Begin in a push up position with DB on one side
- With the opposite hand pull DB through to the other side

Pulling the DB Over & Back equals 1 rep

DB plank pass through

Core Superset 2

Day 59: Conditioning & Core

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

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

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

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 59: Conditioning & Core

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