Name: Playbook - Obi Vincent - Day 65: Test week
Uploaded: 2024-04-17T11:46:34.796Z
Duration: 80 min
Description: Day 65: Test week

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

Kwabena

Benito Foxx

Jose

OBI - YOU ARE THE BEST TRAINER I’VE SEEN TO DATE 🔥🔥🔥🔥
THANK YOU 🙏🏾

Trey Coody

Jack Ragsdill

Horrendous,  the pull ups had me screaming😅💪🏾🔥

Charity Magwaza

Strength gone up and mass! Loving this programme 🙌🏼💪🏼

George

Loved the OREOBI METCON, but one exercise that's still humbles me is the pull ups!! Even when banded😁

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 65: 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

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

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.

Day 65: Test week

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