Name: Playbook - Obi Vincent - W2/D5 Upper & conditioning
Uploaded: 2024-01-10T15:10:40.931Z
Duration: 70 min
Description: W2/D5 Upper & conditioning

Christian

Edward Douglas

Clif Moffitt 

Luaba

Those pull ups got me humbled as always😅 Great session I love DB snatches💪🏾💪🏾

Charity Magwaza

Daniela

Drumm

Awesome ,after going thru your mass routine , this metcon killed me !

Sean

DEAN

Shawn

James

Last metcon was done purely on willpower. Body was Dane already after Fran

Sergey

Tim Vazquez

Simon

Jose

Big Puggs

Matt

Lucaschu

Hardest workout I did in a min…respect bro!

Turon Martin Johnson

Man oh man my cheat meals and missing Sunday set me back. Almost threw up 3 times. DB and BB THRUSTERS AND PULL UPS HAD TO BE SUBSTITUTED DUE TO HOW PCK THE GYM IS. Good workout. No more cheating and skipping

Alex

Kelly Passfield

David

The metcon really pushed me at the end to give my last bits of energy it was awesome!

Casie

The metcons were brutal. Did jump rope instead of row for the last metcon

Lisa Greg-uanseru

No way getting 21 pull ups in one go at the end.. good work out tho! 👍

Courtney

Those double metcons at the end KILLLLEDD me 😂! Had to swap out Barbell Thrusters for Landmine Squats due to a front delt injury from Thrusters during Test Week. Still a great workout and my overall conditioning and stamina is definitely improving

Jase

Kalyan Vaddimukkala

Ray Cruz

A bitter-sweet way to start the day. Love it.

haamid

Cleansober2020

Kwabena

Jack

kurtis

John

On of my favorites so far… great program

Karl

Ilya

Mathieu

*Warm up
- Rowing tabata (20s work, 10s rest x 8)
- 10 x Scapula pull ups
- 10 x Scapula pushups
- 10 x Banded pull aparts
- 10 Banded front raises

*Workout
- Seated DB shoulder press 
- Weighted pull ups (perform as normal if you can’t do weighted)

Superset
- Barbell curls 
-Weighted pushups 

- Bench or DB chest press 
- Weighted dips (Alternative: close grip bench press)
- Bent over pendlay rows 

*Metcon part 1 
- Thrusters (db or bb) 
- Pull ups 

*Metcon part 2
- Rower or bike or ski 
- Alternating DB snatches 

NOTE: PART1: Pick either DB or Barbell to perform the thrusters. 
PART 2: perform calories on a cardio machine i.e 10cal rower , 10 db snatches, 20 cal rower, 20 db snatches etc.

Row ( 20 sec on x 8 )

Scap pullups

-Start in an elbow plank position 
-Using your scapula (shoulder blades) to initiate moment lower and then press yourself back up
-Repeat

Scapula push-ups

-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

Warmup

- Start in seated position with dumbbells in each hand, elbows bent to 90 degrees
- Straighten elbows to raise weights overhead

Seated DB shoulder press (3s tempo)

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

Weighted pull ups (2s tempo)

Superset

- With a barbell in your hands and your palms facing up
- Flex arms until shoulder height
- Lower back down and repeat

Barbell bicep curls (3s tempo)

- Start with a weighted plate on your back
- In a push up position bend your elbows to lower down until your chest touches the floor
- Straighten arms to return to the starting position

Weighted push ups (4s tempo)

- Begin by lying supine on a flat bench with DB above your chest
- Lower weights to chest level 
- Press weights back up over your chest

DB flat bench chest press (2s tempo)

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come yp

Weighted dips (2s tempo)

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin and repeat

Bent over barbell rows

21-15-9 For this workout complete 21 reps on both Thrusters and Pull ups, then 15 reps on both finally 9 reps to finish

- Start with barbell up overhead 
- Lower down to your chest as you push your hips back and lower down until knees are at 90 degrees
- Press through your heels to stand up while pressing the barbell back up overhead

Barbell 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 part 1

Perform Round 1 = 10 cal on the rower and then 10 Db Alt snatches , round 2 = 20cal row + 20 Db Alt Snatches etc

- Hold the DB with your arm extended 
- Pull straight up leading your elbow
- Get underneath the DB when it goes over your head
- Extend your arm

DB single arm alternating snatches

Metcon part 2

W2/D5 Upper & conditioning

Mateo

Lina

Reginald White

Watch before you begin the Program

Sachin Kumar

How to complete your test week

Just starting the program will let you know

Frank

How to improve your pull ups

Good workout to start program.  Tough but doable.

Chad

I was so intimidated by it, I persisted and finished it. I modified the exercises and weight to adjust to my level. AWESOME!

Nazar

That was brutal but best leg workout I’ve had in a while🔥🔥

Kraig

W1/D1 Test week

Did it without time cap. However does a 10 min time cap works with 3 rounds ? Bigger failure that you can’t log times. Description could be more precise

I’ll be proud if I see these 4 weeks through… hardest and most rewarding workouts I’ve done

Germain

W1/D2 Test week

Aaron

W1/D3 Test week

Zeyad

W1/D5 Test week

Some minor mistakes in the description. Bummer.

Good burn at the end but not a fan of 2x press 1RM’s in a row…

W1/D6 Test week

Scott

First week post injury rehab. Still good!

Alasdair

W2/D1 Upper body conditioning

Danni

Loved this workout on a Thursday afternoon hell yea keep it going fam

W2/D2 Legs (anterior)

Still confided with the summery description of the workouts and the details to be logged. Could be more precise how many reps per site.

Ammar

Deceiving but an ass kicker very cool to do new exercises

W2/D3 Functional training

Great feeling, with beach walkies 🏃🏾‍♀️🏖🐬🌟

Corbin

W2/D4 Active recovery

Took me a little over 2 hours to finish this. Tough one!

W2/D6 Legs (posterior)

Derek

W3/D1 Legs

This pump was real💪🏾💪🏾, best core work 🔥

W3/D2 Push/pull & core work

I'm walking and shaking, Obie and shaking and walking.

W3/D3 Conditioning

Salute to the rower😅💪🏾my butt went sour 😅

W3/D4 Active recovery

I recommend taking the day off before doing this routine.

I did it with a friend,  she hated me😅but also loved it. It was horrific in a good way💪🏾 we didn't do the EMOM , to be continued tomorrow 💪🏾💪🏾

W3/D5 Legs

3 rnds of metcon , awesome . Added an arm pump from a Obi YouTube Video

W3/D6 Push/pull

W4/D1 Upper

Good even when managing restricted hip movement. Still sweating.

This is one shortest program of them all, without realizing you're already on the last week of it! I'm trying to fit in 2legs sessions in the week now. Another gritty one🥵. It was all fun in the beginning but it didn't end well 🤣quads locking in🤣🤣🍗🍗🍗💪🏾💪🏾mate!!!!

W4/D2 Legs (anterior)

Bright

W4/D3 Functional training

Peter

W4/D4 Active recovery

I’m in bad headspace and rushed. Sure it will be great next time.

W4/D5 Upper & Conditioning

First full program I completed on here after many start and stops hell yes thank you obi and fam on to the next challenge!!!

The METCON was so spicy🌶🌶The body is bodying💪🏾I feel light with lots of energy 🔥

W2/D5 Upper & conditioning

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