☠ "Master of magic, God of war, Odin wanders alone." ☠

[Sanca Saxon]

2kg wooden clubbells

-Shield cast
-Clubbell spiral drill
-Clubbell rotational warm up sequence
-Clubbell flip, grip, slip, swipe sequence
-Hand to hand bullwhip
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion

Step ups

1 x 100 x bw

Mace (6kg)

10 to 2/360°swings/one arm swings combo, 1 round

Psycho commando burpees

10x (13min.15), I died a few times but my momma thaught me to walk it off

8-count bodybuilder burpees

100x (19min.20)

 

[Sanca Saxon]

 

[Sanca Saxon]

2kg wooden clubbells

-Shield cast
-Clubbell spiral drill
-Clubbell rotational warm up sequence
-Clubbell flip, grip, slip, swipe sequence
-Hand to hand bullwhip
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion

The ultimate Bullworker rep range workout (Book two) Week 17
Power plus range. Phase 7. Week one (Day one)

-Deadlift against two Bullworkers
-Chest compression
-Straight arms pushdown
-Seated stiff legged deadlift against two Bullworkers
-Lat pulldown
-Cable spread

Rep speed contract 1sec., release 6sec.

7 reps and 10sec. isometric contraction on the last rep
2 rounds

Step ups

1 x 100 x bw

 

[Sanca Saxon]

Sinds een paar dagen ben ik wat aan het experimenteren met star jumps (Solitary fitness) en sinds vandaag met toyotas (You are your own gym), opzich goede bewegingen maar ik weet niet of mijn knieën dit op lange termijn gaan waarderen, misschien blijf ik gewoon bij jumping jacks

Dynamic tension/Muscle control/Isotonics/Iso-motion

2kg wooden clubbells

-Shield cast
-Clubbell spiral drill
-Clubbell rotational warm up sequence
-Clubbell flip, grip, slip, swipe sequence
-Hand to hand bullwhip
1 round

The ultimate Bullworker rep range workout (Book two) Week 17
Power pluse range. Phase 7. Week one (Day two)

-Upright row
-Compression behind the head
-Triceps pushdown
-Overhead compression
-Seated crunches
-Cable spread
-Calf toe press
-Hammer curls

Rep speed contract 2sec., release 2sec.

12/7/20 reps, at the end of each rep range a 20sec. isometric contraction
1 round (the book called for 4 rounds with 6sec. releases, but I don't think that's doable in a reasonable timeframe)

Step ups

1 x 110 x bw

 

[Sanca Saxon]

2kg wooden clubbells

-Shield cast
-Clubbell spiral drill
-Clubbell rotational warm up sequence
-Clubbell flip, grip, slip, swipe sequence
-Hand to hand bullwhip
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion

The ultimate Bullworker rep range workout (Book two) Week 17
Power plus range. Phase 7. Week one (Day one)

-Deadlift against two Bullworkers
-Chest compression
-Straight arms pushdown
-Seated stiff legged deadlift against two Bullworkers
-Lat pulldown
-Cable spread

Rep speed contract 1sec., release 6sec.

7 reps and 10sec. isometric contraction on the last rep
2 rounds

Bullworkers 2024-1962

 

[Sanca Saxon]

Jumping jacks/Squat variation (warm up)

2kg wooden clubbells

-Shield cast
-Clubbell spiral drill
-Clubbell rotational warm up sequence
-Clubbell flip, grip, slip, swipe sequence
-Hand to hand bullwhip
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion

The ultimate Bullworker rep range workout (Book two) Week 17
Power pluse range. Phase 7. Week one (Day two)

-Upright row
-Compression behind the head
-Triceps pushdown
-Overhead compression
-Seated crunches
-Cable spread
-Calf toe press
-Biceps curls

Rep speed contract 2sec., release 2sec.

12/7/20 reps, at the end of each rep range a 20sec. isometric contraction
1 round

 

[Sanca Saxon]

Jumping jacks/Squat variation (warm up)

2kg wooden clubbells

-Shield cast
-Clubbell spiral drill
-Clubbell rotational warm up sequence
-Clubbell flip, grip, slip, swipe sequence
-Hand to hand bullwhip
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion

The ultimate Bullworker rep range workout (Book two) Week 17
Power plus range. Phase 7. Week one (Day one)

-Deadlift against two Bullworkers
-Chest compression
-Straight arms pushdown
-Seated stiff legged deadlift against two Bullworkers
-Lat pulldown
-Cable spread

Rep speed contract 1sec., release 6sec.

7 reps and 10sec. isometric contraction on the last rep
2 rounds

 

[Sanca Saxon]

Jumping jacks/Squat variation (warm up)

2kg wooden clubbells

-Shield cast
-Clubbell spiral drill
-Clubbell rotational warm up sequence
-Clubbell flip, grip, slip, swipe sequence
-Hand to hand bullwhip
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion

The ultimate Bullworker rep range workout (Book two) Week 17
Power pluse range. Phase 7. Week one (Day two)

-Upright row
-Compression behind the head
-Triceps pushdown
-Overhead compression
-Seated crunches
-Cable spread
-Calf toe press
-Biceps curls

Rep speed contract 2sec., release 3sec.

12/7/20 reps, at the end of each rep range a 20sec. isometric contraction
1 round

Burpees

5 x 1-pump
5 x 2-pump
5 x 3-pump
5 x 4-pump
5 x 5-pump
5 x 6-pump
5 x 7-pump
2 rounds (70 burpees/280 push ups/21min.33)

 

[Sanca Saxon]

 

[Sanca Saxon]

Jumping jacks/Squat variations (warm up)

2kg wooden clubbells

-Shield cast
-Clubbell spiral drill
-Clubbell rotational warm up sequence
-Clubbell flip, grip, slip, swipe sequence
-Hand to hand bullwhip
-2 hands swipe
1 round

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

Je hebt iets gekocht en je moet het showen

forum.bodybuilding.nl

 

[Sanca Saxon]

Jumping jacks variations/Squat variations (warm up)

Mace (6kg)

360°swings, 1 round
10 to 2, 1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion

The ultimate Bullworker rep range workout (Book two) Week 18
Power plus range. Phase 7. Week two (Day one)

-Deadlift against two Bullworkers
-Chest compression
-Straight arms pushdown
-Seated stiff legged deadlift against two Bullworkers
-Lat pulldown
-Cable spread

Rep speed contract 1sec., release 6sec.

7 reps and 10sec. isometric contraction on the last rep
2 rounds

 

[Sanca Saxon]

Jumping jacks variations/Squat variations (warm up)

2kg wooden clubbells

-Shield cast
-Clubbell spiral drill
-Clubbell rotational warm up sequence
-Clubbell flip, grip, slip, swipe sequence
-Hand to hand bullwhip
-2 hands swipe
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion

The ultimate Bullworker rep range workout (Book two) Week 18
Power pluse range. Phase 7. Week two (Day two)

-Upright row
-Compression behind the head
-Triceps pushdown
-Overhead compression
-Seated crunches
-Cable spread
-Calf toe press
-Biceps curls

Rep speed contract 2sec., release 2sec.

12/7/20 reps, at the end of each rep range a 20sec. isometric contraction
1 round

 

[Bullshark]

Jumping jacks variations/Squat variations (warm up)

Mace (6kg)

360°swings, 1 round
10 to 2, 1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion

The ultimate Bullworker rep range workout (Book two) Week 18
Power plus range. Phase 7. Week two (Day one)

-Deadlift against two Bullworkers
-Chest compression
-Straight arms pushdown
-Seated stiff legged deadlift against two Bullworkers
-Lat pulldown
-Cable spread

Rep speed contract 1sec., release 6sec.

7 reps and 10sec. isometric contraction on the last rep
2 rounds

Klik om te verkleinen...

En, moest je nablijven ?

 

[Sanca Saxon]

2kg wooden clubbells

-Shield cast
-Clubbell spiral drill
-Clubbell rotational warm up sequence
-Clubbell flip, grip, slip, swipe sequence
-Hand to hand bullwhip
-2 hands swipe
2 rounds

Step ups

2 x 100 x bw

Decline burpees

1 x 20 (2min.15)

Decline Navy seal burpees

1 x 31 (9min.40)

Soort van deload tot zaterdag. Voor bloedwerk is me aangeraden minstens 72u niet te trainen om te kijken of de CK waarden terug dalen.
Niets doen vind ik geen optie but I'll meet them halfway 😄

 

[Sanca Saxon]

Jumping jacks variations/Squat variations (warm up)

2kg wooden clubbells

-Shield cast
-Clubbell spiral drill
-Clubbell rotational warm up sequence
-Clubbell flip, grip, slip, swipe sequence
-Hand to hand bullwhip
-2 hands swipe
1 round

Self resisted leg extensions into leg curls

2 x 12*12
4 x 15*15

Burpees

10x 4-count
10x 1-pump
10x 6-count
10x 8-count bodybuilders
10x incline
10x decline
Op het gemakje

 

[Sanca Saxon]

Jumping jacks variations/Squat variations (warm up)

2kg wooden clubbells

-Shield cast
-Clubbell spiral drill
-Clubbell rotational warm up sequence
-Clubbell flip, grip, slip, swipe sequence
-Hand to hand bullwhip
-2 hands swipe
2 rounds

Pump ladder burpees

1-10 9-1
(100 push ups/19 burpees)

Crucifix hold/Front hold combo

1,5kg/each hand, 1 round
5kg/each hand, 3 rounds
1 round Front hold into Crucifix hold

Variation I


Variation II


Variation III


Front hold into Crucifix hold, finisher

 

[Sanca Saxon]

Jumping jacks variations/Squat variations (warm up)

2kg wooden clubbells

-Shield cast
-Clubbell spiral drill
-Clubbell rotational warm up sequence
-Clubbell flip, grip, slip, swipe sequence
-Hand to hand bullwhip
-2 hands swipe
2 rounds

Dynamic tension/Muscle control/Isotonics/Iso-motion

Burpees

4-count
6-count
Navy seal
8-count bodybuilders
25 rounds (100 burpees/125 push ups)

 

[Sanca Saxon]

Jumping jacks variations/Squat variations (warm up)

2kg wooden clubbells

-Shield cast
-Clubbell spiral drill
-Clubbell rotational warm up sequence
-Clubbell flip, grip, slip, swipe sequence
-Hand to hand bullwhip
-2 hands swipe
2 rounds

Dynamic tension/Muscle control/Isotonics/Iso-motion

Damian is vandaag al 4 jaar geworden, verdomme het gaat snel...

 

[Sanca Saxon]

Jumping jacks variations/Squat variations (warm up)

2kg wooden clubbells

-Shield cast
-Clubbell spiral drill
-Clubbell rotational warm up sequence
-Clubbell flip, grip, slip, swipe sequence
-Hand to hand bullwhip
-2 hands swipe
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion

The ultimate Bullworker rep range workout (Book two) Week 19
Power rep super size and strenght. Phase 8. Week one (Day one)

-Chest compression
-Archer pull
-Cable spread
-Biceps curls

Rep speed contract 1sec., release 2sec.

20sec. isometric contraction followed by 20 reps
3 rounds

 

[Sanca Saxon]

Jumping jacks variations/Squat variations (warm up)

2kg wooden clubbells

-Shield cast
-Clubbell spiral drill
-Clubbell rotational warm up sequence
-Clubbell flip, grip, slip, swipe sequence
-Hand to hand bullwhip
-2 hands swipe
1 round

Dynamic tension/Muscle control/Isotonics/Iso-motion

The ultimate Bullworker rep range workout (Book two) Week 19
Power rep super size and strenght. Phase 8. Week one (Day two)

-Calf toe press
-Upright row
-Triceps pushdown
-Deadlift

Rep speed contract 1sec., release 2sec.

20sec. isometric contraction followed by 30 reps
3 rounds