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  • Topic Starter Topic Starter
  • #27.761
2kg wooden clubbells

-Shield cast
-Hand to hand swipe/bullwhip
-Lateral swing
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion/Iso-bow

1-6 pump burpees ladders

30x (180 burpees/630 push ups/60min.)

 
  • Topic Starter Topic Starter
  • #27.762
 
  • Topic Starter Topic Starter
  • #27.763
2kg wooden clubbells

-Shield cast
-Hand to hand swipe/bullwhip
-Lateral swing
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion/Iso-bow

The ultimate Bullworker rep range workout (Book two) Week 11
Power pump rep range. Phase 5. Week one (Day one)

-Overhead cable spread
-Hack squat
-Chest compression
-One arm bent over row
-Straight arms lat pushdown
-Compression behind the head

Rep speed contract 2sec., release 2sec.

20sec. isometric contraction followed by 9 reps and a 20sec. isometric contraction on the last rep
4 rounds
 
  • Topic Starter Topic Starter
  • #27.764
2kg wooden clubbells

-Shield cast
-Hand to hand swipe/bullwhip
-Lateral swing
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion/Iso-bow

The ultimate Bullworker rep range workout (Book two) Week 11
Power pump rep range. Phase 5. Week one (Day two)

-Upright row
-Concentration curls
-Biceps curls
-Kneelibg triceps pushdown
-Front raise
-Seated obliques
-Cable spread
-Seated calf toe press

Rep speed contract 2sec., release 2sec.

20sec. isometric contraction followed by 9 reps and a 20sec. isometric contraction on the last rep
4 rounds

Burpees

3 x 1-pump
3 x 2-pump
3 x 3-pump
3 x 4-pump
3 x 5-pump

22x (330 burpees/1000 push ups) last set 10 push ups extra to make 1000
 
  • Topic Starter Topic Starter
  • #27.765
 
  • Topic Starter Topic Starter
  • #27.766
2kg wooden clubbells

-Shield cast
-Hand to hand swipe/bullwhip
-Lateral swing
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion/Iso-bow

The ultimate Bullworker rep range workout (Book two) Week 11
Power pump rep range. Phase 5. Week one (Day one)

-Overhead cable spread
-Hack squat
-Chest compression
-One arm bent over row
-Straight arms lat pushdown
-Compression behind the head

Rep speed contract 2sec., release 2sec.

20sec. isometric contraction followed by 9 reps and a 20sec. isometric contraction on the last rep
4 rounds
 
  • Topic Starter Topic Starter
  • #27.767
2kg wooden clubbells

-2 hands swipe
-Shield cast
-Hand to hand swipe/bullwhip
-Lateral swing
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion/Iso-bow/Bullworker

The ultimate Bullworker rep range workout (Book two) Week 11
Power pump rep range. Phase 5. Week one (Day two)

-Upright row
-Cable biceps curls
-Biceps curls
-Triceps pushdown
-Front raise
-Seated obliques
-Cable spread
-Seated calf toe press

Rep speed contract 2sec., release 2sec.

20sec. isometric contraction followed by 9 reps and a 20sec. isometric contraction on the last rep
4 rounds

Bullworker iso-motion


Clubbells combo


Quads and hamstrings stretch
 
  • Topic Starter Topic Starter
  • #27.768
2kg wooden clubbells

-2 hands swipe
-Shield cast
-Hand to hand swipe/bullwhip
-Lateral swing
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion/Iso-bow

The ultimate Bullworker rep range workout (Book two) Week 11
Power pump rep range. Phase 5. Week one (Day one)

-Overhead cable spread
-Hack squat
-Chest compression
-One arm bent over row
-Straight arms lat pushdown
-Compression behind the head

Rep speed contract 2sec., release 2sec.

20sec. isometric contraction followed by 9 reps and a 20sec. isometric contraction on the last rep
4 rounds

3 squats/1-pump burpee/6 jumping jacks

100x (300 squats/100 burpees/600 jumping jacks/59min.30)

 
  • Topic Starter Topic Starter
  • #27.769
 
  • Topic Starter Topic Starter
  • #27.770
2kg wooden clubbells

-2 hands swipe
-Shield cast
-Hand to hand swipe/bullwhip
-Lateral swing
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion/Iso-bow

The ultimate Bullworker rep range workout (Book two) Week 11
Power pump rep range. Phase 5. Week one (Day two)

-Upright row
-Cable biceps curls
-Biceps curls
-Triceps pushdown
-Front raise
-Seated obliques
-Cable spread
-Seated calf toe press

Rep speed contract 2sec., release 2sec.

20sec. isometric contraction followed by 9 reps and a 20sec. isometric contraction on the last rep
4 rounds

Bullworker hip abduction

15 reps/10sec. contraction/15 reps/10sec. contraction/15 reps/10sec. contraction

Bullworker hip adduction

15 reps/10sec. contraction/15 reps/10sec. contraction/15 reps/10sec. contraction

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  • Topic Starter Topic Starter
  • #27.771
2kg wooden clubbells

-2 hands swipe
-Shield cast
-Hand to hand swipe/bullwhip
-Lateral swing
2 rounds

Dynamic tension/Muscle control/Isotonics/Iso-motion/Iso-bow

 
  • Topic Starter Topic Starter
  • #27.772
Mace (6kg)

360°swings, 2 rounds
10 to 2, 2 rounds

2kg wooden clubbells

-2 hands swipe
-Shield cast
-Hand to hand swipe/bullwhip
-Lateral swing
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion/Iso-bow

The ultimate Bullworker rep range workout (Book two) Week 12
Power pump rep range. Phase 5. Week two (Day one)

-Overhead cable spread
-Hack squat
-Chest compression
-One arm bent over row
-Straight arms lat pushdown
-Compression behind the head

Rep speed contract 2sec., release 2sec.

20sec. isometric contraction followed by 9 reps and a 20sec. isometric contraction on the last rep
4 rounds

6-count burpees

145x (21min.)
 
  • Topic Starter Topic Starter
  • #27.773
 
  • Topic Starter Topic Starter
  • #27.774
2kg wooden clubbells

-2 hands swipe
-Shield cast
-Hand to hand swipe/bullwhip
-Lateral swing
3 rounds

Dynamic tension/Muscle control/Isotonics/Iso-motion/Iso-bow

The ultimate Bullworker rep range workout (Book two) Week 12
Power pump rep range. Phase 5. Week two (Day two)

-Upright row
-Cable biceps curls
-Biceps curls
-Triceps pushdown
-Front raise
-Seated obliques
-Cable spread
-Seated calf toe press

Rep speed contract 2sec., release 2sec.

20sec. isometric contraction followed by 9 reps and a 20sec. isometric contraction on the last rep
4 rounds
 
  • Topic Starter Topic Starter
  • #27.775
2kg wooden clubbells

Clubbell rotational sequence
2 rounds

-2 hands swipe
-Shield cast
-Hand to hand swipe/bullwhip
-Lateral swing
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion/Iso-bow

The ultimate Bullworker rep range workout (Book two) Week 12
Power pump rep range. Phase 5. Week two (Day one)

-Overhead cable spread
-Hack squat
-Chest compression
-One arm bent over row
-Straight arms lat pushdown
-Compression behind the head

Rep speed contract 2sec., release 2sec.

20sec. isometric contraction followed by 9 reps and a 20sec. isometric contraction on the last rep
4 rounds

 
  • Topic Starter Topic Starter
  • #27.776
2kg wooden clubbells

Clubbell rotational warm up sequence
1 round

-2 hands swipe
-Shield cast
-Hand to hand swipe/bullwhip
-Lateral swing
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion/Iso-bow

The ultimate Bullworker rep range workout (Book two) Week 12
Power pump rep range. Phase 5. Week two (Day two)

-Upright row
-Cable biceps curls
-Biceps curls
-Triceps pushdown
-Front raise
-Seated obliques
-Cable spread
-Seated calf toe press

Rep speed contract 2sec., release 2sec.

20sec. isometric contraction followed by 9 reps and a 20sec. isometric contraction on the last rep
4 rounds

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1000044308.jpg
 
  • Topic Starter Topic Starter
  • #27.777
Snel wat burpees en Navy seal push ups terwijl het vrouwtje en de kleine winkelen waren.



 
  • Topic Starter Topic Starter
  • #27.778
2kg wooden clubbells

-Clubbell spiral drill
2 rounds

-Clubbell rotational warm up sequence
1 round

-2 hands swipe
-Shield cast
-Hand to hand swipe/bullwhip
-Lateral swing
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion/Iso-bow

The ultimate Bullworker rep range workout (Book two) Week 12
Power pump rep range. Phase 5. Week two (Day one)

-Overhead cable spread
-Hack squat
-Chest compression
-One arm bent over row
-Straight arms lat pushdown
-Compression behind the head

Rep speed contract 2sec., release 2sec.

20sec. isometric contraction followed by 9 reps and a 20sec. isometric contraction on the last rep
4 rounds

 
  • Topic Starter Topic Starter
  • #27.779
Circuit

10x squats
10x Hindu push ups
10x squats
10x archer push ups
10x squats
10x Navy seal push ups
10x squats
10x incline push ups
10x squats
10x side kick through push ups
10x squats
1 round

2kg wooden clubbells

-Clubbell spiral drill
-Clubbell rotational warm up sequence
-2 hands swipe
-Shield cast
-Hand to hand swipe/bullwhip
-Lateral swing
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion/Iso-bow

The ultimate Bullworker rep range workout (Book two) Week 12
Power pump rep range. Phase 5. Week two (Day two)

-Upright row
-Cable biceps curls
-Hammer curls
-Triceps pushdown
-Front raise
-Seated obliques
-Cable spread
-Seated calf toe press

Rep speed contract 2sec., release 2sec.

20sec. isometric contraction followed by 9 reps and a 20sec. isometric contraction on the last rep
4 rounds
 
  • Topic Starter Topic Starter
  • #27.780
Circuit

10x squats
10x Hindu push ups
10x squats
10x archer push ups
10x squats
10x Navy seal push ups
10x squats
10x incline push ups
10x squats
10x side kick through push ups
10x squats
1 round

Commando burpees

25x (22min.40)

2kg wooden clubbells

-Clubbell spiral drill
-Clubbell rotational warm up sequence
-2 hands swipe
-Shield cast
-Hand to hand swipe/bullwhip
-Lateral swing
1 round

Power twister circuit

Various movements, 1 round (8min.20)

Commando burpees


Power twister circuit
 
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