Name: Playbook - Obi Vincent - W3/D6 Push/pull
Uploaded: 2024-01-10T15:10:40.996Z
Duration: 60 min
Description: W3/D6 Push/pull

Clif Moffitt 

Charity Magwaza

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

Sean

Loved this workout slowly turning into a beast!!

Tim Vazquez

Jose

Peter

Daniel Garcia

Atilla

Leon

Julian

Completed 75 had to work got up late . Opps

DEAN

Dominick

Everything was good until I got to the AMRAP. Had to do heavy KB swings because I tweaked my right shoulder (I slept on it wrong) still a good session

75 cals on the rower- 8 devil’s press. 
Workout was too 🔥

Kristine

Kelly Passfield

Courtney

Victoria

Awesome. Can you help me understand rm means. I tried googling it but didn’t understand. It’s not there in intro section also about this.

Kalyan Vaddimukkala

haamid

Jan Novotny

Andrew

Edgar

Mathieu

Erving

Okay today head was not I  the space .. next one up will be crush

Fatdog118

Alan

Eduard

T.green

Brandon

george drakonakis

Martin

Romeo

Florian

Ashley

Jaquane Wyatt

Very good thanks,
But sometimes I get confused as it might say 3 sets at 12,10,10 reps

But when I read the summary for the same exercise it would say 
3 sets 12,10,10x10

So is my final set 10 sets of 10 reps 
Or
1 sets of 10reps ?

Thanks,

Fergal

First workout after the field l. Felt weak sauce

Chad Menz

Edison

Balàzs

Jake

Jacob

Pablo Gonzalez

Best workout I’ve had in a longggg time

Jack

*Warm up
- Rowing Tabata (20s work, 10s rest x 8)
- 12 Standing Y raises
- 12 DB external rotations
- 12 Banded pull aparts
- 10 Banded front raises 
- 12 Scap pull ups
- 12 Hand release push ups

*Main workout
- Barbell military press 
- DB renegade row
- Barbell bent over rows 
- Barbell bench press 
- DB hammer curls 
- Seated Arnie press 
- DB chest support rows 

*Metcon 10 min ladder AMRAP

Row (20s work, 10 sec off x 8)

-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

-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

-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

- 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

- 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

Warmup

*Please read exercise descriptions for specific notes

1st set (60% 1rm), 
2nd set (65-70% 1rm), 
3rd set (drop set) 10x10 start with 75% 1rm)

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

Barbell military press (2s tempo)

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

DB renegade rows (2s tempo)

Superset

- 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 (2s tempo)

1st set - (50% 1rm) @2s tempo
2nd set -  (60% 1rm) @2s tempo
3rd set (Drop set)  - 8x8 (start with 70% 1rm)

- Start by lying down and the barbell directly above your chest
-Lower down until the bar touches your chest and press back up to starting

Barbell bench press  (read description)

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

DB hammer curl (3s tempo)

- 3rd set is a dropset (8 x 8)
- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction 
- Lower with a slow and controlled movement

DB seated Arnie press (3s tempo)

- With your chest on an incline bench and DB in each hand
- Bring your arms up and bend your elbows until they are 90 degrees to bring the weights up 
- Lift up until dumbbells until they are just about chest level
- 3rd set is a dropset (8 x 8)

Incline chest rows (2s tempo)

Increase 2 reps each round 
*First round Row Men: 20cal | Women: 15cal + Devils press x 2 reps
*Second round Row 20cal + Devils press x 4 reps
Etc

Row Or Assault Bike

- Begin feet shoulder width, bring DB to the ground and jump feet back
- Jump feet forward and swing DB between legs and pull straight up overhead

DB devil press (M: 2 x 22.5kg | W: 2 x 8kg)

Metcon (Ladder Workout) AMRAP

W3/D6 Push/pull

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

Christian

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

Edward Douglas

W2/D5 Upper & conditioning

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

Luaba

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

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

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 🔥

W3/D6 Push/pull

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