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

[Sanca Saxon]

2kg wooden clubbells

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

Jumping jacks/Squats/Dynamic tension/Muscle control/Isotonics/Iso-motion

The ultimate Bullworker rep range workout (Book two) Week 22
Power ten strenght program. Phase 9. Week one (Day two)

-Archer pull
-Hammer curls
-Biceps curls
-Triceps pushdown
-Seated calf toe press

Rep speed contract 1sec., release 2sec.

10 reps, each rep perform a 10sec. isometric contraction
2 rounds

 

[Sanca Saxon]

Toyatas/Star jumps/Iso-motion

Steel clubbells (2kg)

The mixer
3 rounds

Jumping jacks/Squats/Dynamic tension/Muscle control/Isotonics/Iso-motion

The ultimate Bullworker rep range workout (Book two) Week 22
Power ten strenght program. Phase 9. Week one (Day one)

-Chest compression
-Side chest compression (against wall)
-Compression behind the back
-Lat pulldown
-Cable spread

Rep speed contract 1sec., release 2sec.

10 reps, each rep perform a 10sec. isometric contraction
2 rounds

 

[Sanca Saxon]

 

[Sanca Saxon]

Dynamic tension/Iso-motion

Steel clubbells (2kg)

The mixer sequence
1 round

Wooden clubbells (2kg)

-Clubbell rotational warm up sequence
-Clubbell spiral drill
-Hand to hand bullwhip
1 round

Mace (6kg)

360°swings
10 to 2
1 round
Two arms into one arm swings
2 rounds

The ultimate Bullworker rep range workout (Book two) Week 22
Power ten strenght program. Phase 9. Week one (Day two)

-Archer pull
-Hammer curls
-Biceps curls
-Triceps pushdown
-Seated calf toe press

Rep speed contract 1sec., release 2sec.

10 reps, each rep perform a 10sec. isometric contraction
2 rounds

 

[Mentat]

Dynamic tension/Iso-motion

Steel clubbells (2kg)

The mixer sequence
1 round

Wooden clubbells (2kg)

-Clubbell rotational warm up sequence
-Clubbell spiral drill
-Hand to hand bullwhip
1 round

Mace (6kg)

360°swings
10 to 2
1 round
Two arms into one arm swings
2 rounds

The ultimate Bullworker rep range workout (Book two) Week 22
Power ten strenght program. Phase 9. Week one (Day two)

-Archer pull
-Hammer curls
-Biceps curls
-Triceps pushdown
-Seated calf toe press

Rep speed contract 1sec., release 2sec.

10 reps, each rep perform a 10sec. isometric contraction
2 rounds

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Dat onderste filmpje...

 

[Sanca Saxon]

Wooden clubbells (2kg)

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

Steel clubbells (2kg)

The mixer sequence
1 round

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

-L-sit
-Dips
-Incline push ups
-Pike push ups
3 rounds

 

[MarkGripStrength]

Die L sit is echt sterk

 

[Sanca Saxon]

Steel clubbells (2kg)

The mixer sequence
1 round

Mace (6kg)

360°swings/10 to 2
1 round

Jumping jacks/Squats/Dynamic tension/Isotonics/Iso-motion

The ultimate Bullworker rep range workout (Book two) Week 23
Power seven strenght program. Phase 9. Week one (Day one)

-Compression behind the head
-Door frame shoulder press
-Triceps pushdown
-Cable spread
-Seated obliques

Rep speed contract 2sec., release 6sec.

7 reps, each rep perform a 10sec. isometric contraction
2 rounds

 

[Sanca Saxon]

Wooden clubbells (2kg)

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

Jumping jacks/Squats/Burpees/Dynamic tension/Isotonics/Iso-motion

The ultimate Bullworker rep range workout (Book two) Week 23
Power seven strenght program. Phase 9. Week one (Day two)

-Hack squat
-Hip adduction
-Hip abduction
-Seated stiff legged deadlift
-Seated crunches

Rep speed contract 2sec., release 6sec.

7 reps, each rep perform a 10sec. isometric contraction
2 rounds

 

[Sanca Saxon]

Steel clubbells (2kg)

The mixer sequence
1 round

Mace (6kg)

360°swings, 1 round
10 to 2, 1 round

Wooden clubbells (2kg)

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

Mace (6kg)

One arm swings, 1 round

Jumping jacks/Squats/Dynamic tension/Iso-motion/Isotonics

The ultimate Bullworker rep range workout (Book two) Week 23
Power seven strenght program. Phase 9. Week one (Day one)

-Compression behind the head
-Door frame shoulder press
-Triceps pushdown
-Cable spread
-Seated obliques

Rep speed contract 2sec., release 6sec.

7 reps, each rep perform a 10sec. isometric contraction
2 rounds

90° planche

5 'sets'

 

[Sanca Saxon]

Steel clubbells (2kg)

The mixer sequence
3 rounds

Jumping jacks/Squats/Burpees/Dynamic tension/Iso-motion/Isotonics

The ultimate Bullworker rep range workout (Book two) Week 23
Power seven strenght program. Phase 9. Week one (Day two)

-Hack squat
-Hip adduction
-Hip abduction
-Seated stiff legged deadlift
-Seated crunches

Rep speed contract 2sec., release 6sec.

7 reps, each rep perform a 10sec. isometric contraction
2 rounds

 

[Sanca Saxon]

Wooden clubbells (2kg)

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

Mace (6kg)

360° swings/10 to 2, 1 round

Jumping jacks/Squats/Dynamic tension/Iso-motion/Isotonics

The ultimate Bullworker rep range workout (Book two) Week 23
Power seven strenght program. Phase 9. Week one (Day one)

-Compression behind the head
-Wall press
-Triceps pushdown
-Cable spread
-Seated obliques

Rep speed contract 2sec., release 6sec.

7 reps, each rep perform a 10sec. isometric contraction
2 rounds



Mijn vrouw moest niezen en toen verloor ik mijn balans 😄😄

 

[Sanca Saxon]

-L-sit to tuck planche
-90°planche
-90°planche/L-sit to tuck planche
-90°planche/L-sit dips
-Tuck planche push ups, quarter reps 😄
+-30 minutes

Dynamic tension/Iso-motion

Steel clubbells (2kg)

The mixer sequence
1 round

10x Jumping jacks
5x deep squat into knees to ground
3x 4-count burpees
3x 6-count burpees
3x Navy seal burpees
3x Double spread 8-count bodybuilders
5x Eccentric sissy squat into concentric squat

The ultimate Bullworker rep range workout (Book two) Week 23
Power seven strenght program. Phase 9. Week one (Day two)

-Hack squat
-Hip adduction
-Hip abduction
-Seated stiff legged deadlift
-Seated crunches

Rep speed contract 2sec., release 6sec.

7 reps, each rep perform a 10sec. isometric contraction
2 rounds

 

[Sanca Saxon]

Wall handstand kick ups
+-15 sets, fails and reps

Steel clubbells (2kg)

The mixer sequence
1 round

Dynamic tension/Iso-motion/Isotonics/Squats/Burpees

 

[Sanca Saxon]

Steel clubbells (2kg)

The mixer sequence
1 round

Mace (6kg)

360° swings/10 to 2, 1 round

Jumping jacks/Squats/Dynamic tension/Iso-motion

The ultimate Bullworker rep range workout (Book two) Week 24
Density power rep range II program 5/8/20. Phase 10. Week one (Day one)

-High archer pull
-Kneeling crunches
-Seated stiff legged deadlift
-Seated calf toe press
-Seated lower ab knee raise
-Low chest compression
-Overhead compression
-Wall press

Rep speed contract 1sec., release 2sec.

5 reps followed by a 10sec. hold, 8 reps followed by a 10sec. hold, 20 reps followed by a 30sec. hold
1 round

 

[Sanca Saxon]

Jumping jacks/Squats/Burpees/L-sit/Tuck planche/90°planche/Frog stance/Tuck planche push ups

Steel clubbells (2kg)

The mixer sequence
1 round

Dynamic tension/Iso-motion

The ultimate Bullworker rep range workout (Book two) Week 24
Density power rep range II program 10/10/10. Phase 10. Week one (Day two)

-Overhead cable spread
-Straight arms pushdown
-Biceps curls
-Triceps pushdown
-Reverse grip triceps extension
-Hip adduction
-Hack squat
-Seated obliques

Rep speed contract 1sec., release 3sec.

10 reps followed by a 20sec. hold, 10 reps followed by a 20sec. hold, 10 reps followed by a 7sec. hold
1 round

 

[Sanca Saxon]

Wooden clubbells (2kg)

The mixer sequence
1 round

Jumping jacks/Squats/Dynamic tension/Iso-motion/Wall handstand/L-sit/Tuck planche/L-sit knee tucks/Frog stance

The ultimate Bullworker rep range workout (Book two) Week 24
Density power rep range II program 5/8/20. Phase 10. Week one (Day three)

-High archer pull
-Seated crunches
-Seated stiff legged deadlift
-Seated calf toe press
-Seated lower ab knee raise
-Low chest compression
-Overhead compression
-Wall press

Rep speed contract 1sec., release 2sec.

5 reps followed by a 10sec. hold, 8 reps followed by a 10sec. hold, 20 reps followed by a 30sec. hold
1 round

 

[MarkGripStrength]

Die calisthenics werken echt goed

 

[Sanca Saxon]

Die calisthenics werken echt goed

Klik om te verkleinen...

Ja man, ook een leuke uitdaging weer.
Ik denk dat ik nu al een maand of 4 tegen mijn vrouw zeg, dit weekend ga ik nog eens in het hok trainen maar ondanks dat ik elke dag train komt het er gewoon niet meer van 😄

 

[Sanca Saxon]

Steel clubbells (2kg)

The mixer sequence
1 round

Mace (6kg)

360°swings, 3 rounds
10 to 2, 1 round

Jumping jacks/Squats/Dynamic tension/Iso-motion/L-sit/90°planche/L-sit to tuck planche

The ultimate Bullworker rep range workout (Book two) Week 24
Density power rep range II program 10/10/10. Phase 10. Week one (Day four)

-Overhead cable spread
-Straight arms pushdown
-Biceps curls
-Triceps pushdown
-Reverse grip triceps extension
-Hip adduction
-Hack squat
-Seated obliques

Rep speed contract 1sec., release 3sec.

10 reps followed by a 20sec. hold, 10 reps followed by a 20sec. hold, 10 reps followed by a 7sec. hold
1 round

Rocking chair burpees/Pike push ups

43 reps/10min.40, I didn't count the reps, goal was around 50 reps in 10 minutes

Frog stance