Name: Playbook - Obi Vincent - W3/D16 Push/Pull & Metcon
Uploaded: 2023-10-09T12:35:39.050Z
Duration: 70 min
Description: W3/D16 Push/Pull & Metcon

Gregory

Fortune

Jose

DEAN

Eric

Alfonso

Amanda

Kevin

Amazing… did the finisher as AMRAP instead EMOM…

Eduard

No EMOM TODAY, saving that energy for tomorrow’s cardio. Good pump as usual and feeling a lot more confident in my technique

Pontus

Frank

Kwabena

Mohamed Sako

Austin

Not bad. I’m curious, how many times a week are you guys doing these workouts??
Im going 4-5 times/ wk, but I don’t think I’m getting enough rest. Thoughts 💭??

Ozzy King 👑

David

Charity Magwaza

haamid

Rene Gonzalez

Was GREAT!! I did it yesterday and Today my muscles remember it 💪💪

Mathieu

How should you ever be that fast to do the pushups, snatches and pullups in 1 Minute and then start right over again? 😅

Christian

This was definitely a good one!! Will be feeling this one as well!

James

Fatdog118

Tasha

Piotr Borcuch

Ahmed

Excellent workout obi,
Liked the variety of exercises you combined for a great session,
Great work 👍

Anthony

kurtis

Levon Lanius

The METCON is getting easier thank god!! 💪🏻🔥🅿️

Marty B

Basil

For sure I’ve got progress in each task 💪💪💪

Zhaklina

Florian

Jasmine

Billy

Rotimi

vincent

First workout back since COVID! It felt great to do this killer workout. Unfortunately stamina gave out during the metcon.

Jordan King

Warm up:
- 10 x Banded pull aparts
- 10 x Standing Y raises
- 10 x Banded front raises 
- 10 x Plank toe touches
- 10 x Db external rotation 
- 12 x Scap pull-ups
- 10 x Hand release 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 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

-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

-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

-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

-  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 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 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 (2sec Tempo)

-- 1st - 2nd set x 12 with 4 sec. tempo
-- 3rd set x 10 with 5 sec. tempo

- Start in a push up position with hands elevated on plates
- Lower chest to the ground as far as you can go
- Straighten elbows to press back to starting

Deficit push ups

Superset

-- 1st set with 2 sec. tempo
-- 2nd set at 67% of 1rm with 2 sec. tempo
-- 3rd set at 77% of 1rm with 2 sec. tempo 

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Hold the dumbbells with your palms facing each other 
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl (4sec Tempo)

-- 1st set  with 3 sec. tempo
-- 2nd set  with 4 sec. tempo
-- 3 rd set  with 4 sec. tempo

- Sitting on an incline bench with a dumbbell in each hand
- Lower DB down to the chest keeping wrists neutral
- Straighten elbows to press weights back up

Incline dumbbell chest 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

DB single arm rows (3sec Tempo)

-- 1st set with 3 sec. tempo
-- 2nd set with 4 sec. tempo
-- 3rd set drop set x 10 x 8 with 4 sec. tempo

- Begin with chest open and arms back
- Bring arms together in front of your chest

Cable chest flys (last set drop set 10 x 8)

-- 1st set with 3 sec. tempo
-- 2nd set  with 4 sec. tempo
-- 3rd set drop set x 10 x 8 with 4 sec. tempo

- Grab a high pull cable in each hand crossed over in front of you
- Lock your elbows in position 
- Extend your arms activating your triceps

Cable triceps cross overs (last set drop set 10 x 8)

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

( Men 22.5kg | Women 8-10kg)
- 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

Pull ups

Metcon: EMOM

W3/D16 Push/Pull & Metcon

Anson

Waylon

Watch before you begin

How to complete your test week

Sandor

Really looking forward to the workouts 😁

Patrick

How to improve your pull ups

Back squat 
165 lbs 
3 rds (19:14)
15 cal bike 
10 double db hang snatch 
15 cal bike 
10 db cleans and press 
15 cal bike 
10 burpees

Vicky Gessner

Crazy test! Just could finish the first three main workouts 🫨

Mario

W1/D1 Test week 1

Dewitt

W1/D2 Test week 1

Switched burpees each round to 10, 8, 6 to keep pace

Time: 14m 22s

Turon Martin Johnson

Hyram

W1/D3 Test week 1

Front Squat 1RM: 275 LBS @ 185 LBS body weight

Corbin

W1/D5 Test week 1

JON LEE

Man the 21-15-9 workouts are always amazing, killed myself doing that and it made me lack on set 2, but came right back with full force on set 3. Love the challenge week, gives me a goal. FF/ Paramedic so I need functional stuff like this instead of my normal bodybuilding workouts. Keep up the awesome programs man!

Nathaniel

W1/D6 Test week 1

Ryan

Laura

Did not complete workout. Was fatigued so did a 15 min stretch after split squats

W2/D8  Legs (anterior)

Let’s gooo finally bit the bullet & popped on here after following YT videos for a while now. 🫡 This first session did not disappoint! Don’t have a row machine in the home gym & did 1min jump rope sessions instead. 🫶🏻

W3/D16 Push/Pull & Metcon

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