Name: Playbook - Obi Vincent - Day 9: Upper
Uploaded: 2024-04-17T11:46:34.621Z
Duration: 70 min
Description: Day 9: Upper

Thagana

Challenging but do able. Definitely doing it again.

Darlene Spooner

Kwabena

Garvin

E2MOM ALMOST KILLED ME!!!!!!!  🔥🔥🔥🔥 THANK YOU 🫵🏿 OBI 👏🏿

Oliver

Mickael

Melissa

Fortune

Benjamin

Great sesh! Doesn’t seem like much but if you push yourself on each set, you’ll feel it!

Jason

Remy

Jorge

Kevin

Paulette

Jose

That last e2mom was too easy so I had to stop and say “I must be doing this wrong if it’s this easy” sure enough I was incorrect, then it got hellish.

Trey Coody

DEAN

Dave

Keith

YESSIIRRRR‼️‼️‼️ that E2MOM just  set the tone for the rest of the week. Let’s GO🔥🔥

Davide

Conner

Leon Huge Sive Huwe

Michael

F...k it was hard for 57 years old mann ;-)

Henrik Santana

Arnaud

Brutal but pushed through. Love the Programm so far

Hannes

wow. that’s going to hurt tomorrow. thx Obi

Alfonso

Charity Magwaza

Anthoni

Justin

Jan Novotny

Finn

Love the last exercise simple but effective !

Marco

I thought I was strong, until I tried e2mom with 40kg and almost died by the last round. 
Can’t wait for tmr’s training 💪

Jean

Jack

Ryan

Hasnaat

The finisher crushed me… AMAZING WAY TO START MY DAY!!!

Mariana

Willzgfit

Warm up: 
- Banded rotation
- Banded pull aparts
- Kneeling shoulder cars
- Scapula pull-ups
- Db external rotations
- Hand release push-ups

1. Barbell or Db bench press
2. Weighted pull-ups (scaled: body weight pull ups or Inverted rows)
3. Seated db shoulder press
4. Db single arm rows

Metcon: E2MOM
- Sumo high pulls
- Pull-ups

For unilateral exercises reps are per side

- Standing with your feet shoulder width apart gripping a band directly in front of your body
- Keeping your arms straight and maintaining tension in the band
- Raise the band up and overhead, lowering it behind you
- Once the band is directly behind your body reverse the movement back to starting position

Banded rotations

-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 with right hip against the wall and left knee bent to 90 degrees
- Keeping your right arm against the wall slide your arm from behind your body to the front 
- Repeat on the left side

Kneeling shoulder cars (EA)

- Place your hands slightly wider than shoulder width apart 
- Keeping your arms straight hang, pull your shoulder blades down toward your back pocket

Scap pullups

-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)

- 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

Warm up

- 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

1 x 10 warm up, 2 sec tempo, 60s rest 
2nd 5 @80%1RM, 2 sec tempo, 90s-2min rest 
3rd 5 @82%1RM, 2 sec tempo, 90s-2min rest
4th 5 @85%1RM, 2 sec tempo, 90s-2min rest

Barbell bench press

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down

1ST x 5, 1sec tempo 
2nd x 5, 3sec tempo 
3rd	 x 5, 2sec tempo 
4th	 x 5, 1sec tempo

Weighted pull ups

- Start in seated position with dumbbells in each hand, elbows bent to 90 degrees
- Straighten elbows to raise weights overhead
 
3 sec tempo all sets

Seated DB shoulder press

- Start with back flat and DB in one arm 
- Bend elbow to Pull DB up so that your tricep ends parallel to your back

1 x 10 EACH SIDE, 3sec tempo
2 x 10 EACH SIDE, 2sec tempo
3 x 10 EACH SIDE, 1sec tempo

DB single arm rows (EA)

Every 2 minutes complete:

12 Sumo high-pulls and 15 Push-ups every two minutes rest the remainder of the time

M: 50kg | L: 25kg

BARBELL SUMO HIGH PULLS

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

E2MOM

Day 9: Upper

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

Chris

Day 3: Test week

Erton Okeke

Jasmine

Day 5: Test week

Marc

MENTAL WARFARE 👏🏿🙏🏾🔥🔥🔥🔥
20 ROUNDS IN 34mins!!!!

Day 6: Test week

Mauricio

Not a good idea to do squats when recovering from Flu🥴

Day 8: Legs

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

Day 13: Upper body

First day back after recovering from sickness

Day 15: Legs

Big Puggs

Day 16: Upper

Day 17: Conditioning & Core

Day 19: Leg day (posterior chain)

SMASH 💥 IT 🙏🏾👏🏿👏🏿👏🏿👏🏿

Day 20: Upper body

GREAT WORKOUT 👏🏿👏🏿🔥🔥🔥

Day 22: Legs

Brittany

Day 23: Push

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

Paul

Day 30: Push

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 9: Upper

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