New

January 2015

3.	Mon 29-12	Tue 30-12	Wed 31-12	Thu 01-01 Lang Baan 1x 5x 400 50% p5 Lang 2 Baan 3x 1x 250 65% 1x 150 75% p3 sp6 Kort Baan 4x 1x 150 75% 1x 60 95% p60'' sp5' power  Hang Power Clean 4x10x60% Glute-Lift 3×8×60% MiniPull 4x10x60%	Fri 02-01	Sat 03-01	Sun 04-01 power  Clean Lunge 4x10x60% Start Snap 4×5×60% Scissors 4×12×60% Iliopsoas (keiser) 3×8×60% pk Hamstring lean 4×40'' Lunge Squat 3x6x60% pk
1.	Mon 05-01	Tue 06-01 Lang Baan 3x 3x 300 55% p3 sp6-8 Lang 2 Baan 1x 3x 500 50% 3x 400 50% 3x 300 50% p3 sp6-8 Kort Baan 1x 3x 240 55% 3x 200 60% 3x 160 65% p3 sp6-8	Wed 07-01	Thu 08-01 Lang Baan 4x 4x 100 80% p30'',60'',90'',120'' sp6',8',10' Lang Baan 4x 5x 100 75% p60'' sp6' Kort Baan 1x 4x 80 80% 1x 4x 70 80% 1x 4x 60 80% 1x 4x 50 80% p30'',60'',90'',120'' sp6',8',10' power  Hang Power Clean 4x10x60% MiniPull 4x10x60% Hip Thrust 3x10x60% Planking 4x60''	Fri 09-01	Sat 10-01Indoor	Sun 11-01Indoor OokmeerIndoor Ookmeer power  Keiser start 3x4x60% Togu Walk 5×8×60% Mini Lift 4×10×60% Glute-Lift 3×8×60% pk Ab Roll-outs 4x10x60% Hang Power Clean 4x10x60%   2x 4x blokstart 0%
2.	Mon 12-01	Tue 13-01 Kort Baan 6x 1x 120 80% 1x 60 90% p60'' sp5-8 Lang 1 Baan 5x 1x 200 70% 1x 100 85% p60'' sp5-8 Lang 2 Baan 5x 1x 300 55% 1x 150 75% p60'' sp5-8	Wed 14-01	Thu 15-01 Kort Baan 2x 4x 40 75% 2x 3x 40 75% 1x 2x 40 75% p20'' sp4-6 Lang Baan 2x 6x 40 75% 2x 4x 40 75% 1x 2x 40 75% p20m sp4-6 Lang 2 Baan 1x 5x 400 55% p6 power  Scissors 4×12×60% Planking 4x60'' Lunge Squat 3x6x60% pk StepUp Ins.Oms 3x4x60% pk	Fri 16-01	Sat 17-01	Sun 18-01 power  Hang Power Clean 4x10x60% Lunge Swing 4×8×60% pk Hamstring lean 4x40'' Hip Thrust 4x10x60% Balzitten 4x60'' Hang Power Clean 4x10 (rox)
3.	Mon 19-01	Tue 20-01 Algemeen Baan 2x 3x 120 85% p4 sp8	Wed 21-01	Thu 22-01  Baan 1x 5x 100 75% 1x 4x 80 85% 1x 4x 60 95% p1', 2', 3' sp8 Lang Baan 2x 3x 120 85% p4 sp8 Lang Baan 2x 1x 300 50% 1x 90 90% 1x 1x 200 60% 1x 60 95% p60'' sp5'-8'-5' power  Glute-Lift 3×8×60% pk Ab Roll-outs 4×10×60% Clean Lunge 3×8×60% pk MiniPull 4×10×60%	Fri 23-01	Sat 24-01Indoor Omnisport Junioren	Sun 25-01Indoor Omnisport Senioren Kracht Honk / Indoor 1x 5x blokstart 0% Keiser start 3x5x60% Hang Power Clean 3x8x70% MiniPull 3x8x70% Planking 4x60''x60% Stepup Uitval 3x4x60% pk p2'
1.	Mon 26-01	Tue 27-01 Lang Baan 1x 1x 200 70% 1x 1x 180 75% 1x 1x 160 80% 1x 1x 140 85% 1x 1x 120 90% 1x 1x 100 95% p4, 5, 6, 6, 6 kort  1x 1x 150 70% 1x 1x 130 75% 1x 1x 110 80% 1x 1x 90 85% 1x 1x 70 90% 1x 1x 50 95% p4, 5, 6, 6, 6 Lang Baan 1x 1x 240 60% 1x 1x 210 65% 1x 1x 180 70% 1x 1x 150 75% 1x 1x 120 80% 1x 1x 100 85% p4, 5, 6, 6, 6	Wed 28-01	Thu 29-01 Lang Baan 1x 6x 300 60% p4-6 Lang Baan 1x 8x 300 55% p4 Kracth Baan Hip Thrust 4x8x70% Lunge Squat 4x6x70% pk Scissors 4x12x60% Balzitten 4x60	Fri 30-01	Sat 31-01	Sun 01-02Indoor Ookmeer Kracht  Clean Lunge 3x8x70% pk Start Snap 3x4x60% pk Mini Lift 3x8x70% Ab Roll-outs 4×10×60% Glute-Lift 3×8×60% pk

TARTAN | Dutch Athletics Media | All Rights Reserved ©2024