15. | Mon 27-07 | Tue 28-07 | Wed 29-07Instuif | Thu 30-07NK SeniorenKracht Binnen |
Hang Power Clean |
3x3x90% |
Planking Bosu |
3x60'' |
Keiser start |
3x4 |
|
| Fri 31-07NK Senioren | Sat 01-08NK Senioren | Sun 02-08NK Senioren |
1. | Mon 03-08 | Tue 04-08 | Wed 05-08 | Thu 06-08Kracht |
Hang Power Clean |
4x8x60% |
Glute-Lift |
3x10x60% pk |
Ab Roll-outs |
4x10x60% |
Planking Bosu |
3x60'' |
|
| Fri 07-08 | Sat 08-08 | Sun 09-08kracht binnen |
Clean Lunge |
2x8x70% pk |
Mini Lift |
3x8x70% |
Scissors |
3x12x70% |
Start Snap |
3x3x70% |
H-Bump |
3x10x60% |
|
|
2. | Mon 10-08 | Tue 11-08 | Wed 12-08 | Thu 13-08kracht binnen |
Hang Power Clean |
3x6x75% |
Planking Bosu |
3x60'' |
Lunge Swing |
2x8x60% pk |
Glute-Lift |
2x12x60% pk |
|
| Fri 14-08Trackmeeting | Sat 15-08 | Sun 16-08Kracht binnen |
Hip Thrust |
3x10x60% |
Mini Lift |
3x8x70% |
Hamstring lean |
4Ã40'' |
Ab Roll-outs |
4x10x60% |
Muurzitten |
3x40'' |
|
|
3. | Mon 17-08 | Tue 18-08 | Wed 19-08 | Thu 20-08Kracht binnen |
Hang Power Clean |
4x6x80% |
Planking Bosu |
3x60'' |
MiniPull |
3x8x70% |
Balzitten |
3x60'' |
|
| Fri 21-08 | Sat 22-08 | Sun 23-08Kracht binnen |
Clean Lunge |
2x10x60% pk |
Start Snap |
2x5x70% |
Glute-Lift |
2x12x60% |
H-Bump |
3x10x60% |
Planking Bosu |
3x60'' |
|
|
5. | Mon 24-08 | Tue 25-08Vakantie Baan |
1x |
1x |
30 |
81% |
1x |
1x |
40 |
78% |
1x |
1x |
50 |
75% |
1x |
1x |
60 |
72% |
1x |
1x |
70 |
69% |
1x |
1x |
80 |
66% |
1x |
1x |
90 |
63% |
1x |
1x |
100 |
60% |
p2' sp5' |
Lang Baan |
2x |
|
1x |
300 |
75% |
1x |
200 |
85% |
p60'' sp15 |
| Wed 26-08 | Thu 27-08Kracht binnen |
Hang Power Clean |
4x6x80% |
Ab Roll-outs |
4x8x70% |
Scissors |
3x12x70% |
Hamstring lean |
4x40'' |
|
| Fri 28-08 | Sat 29-08 | Sun 30-08Zuid-Nederlandse KampioenschappenKracht binnen |
Glute-Lift |
2x10x60% pk |
Balzitten |
3x60'' |
Planking Bosu |
3x60'' |
Hang Power Clean |
4x8x70% |
Togu Walk |
4x10x60% |
|
|
1. | Mon 31-08 | Tue 01-09 | Wed 02-09 | Thu 03-09Kracht Binnen |
Planking Bosu |
3x60'' |
Clean Lunge |
2x6x70% pk |
H-Bump |
3x10x60% |
Start Snap |
2x5x70% |
|
Baan Lang |
2x |
|
1x |
350 |
65% |
1x |
300 |
70% |
1x |
250 |
75% |
p5 sp8 |
| Fri 04-09 | Sat 05-09Flame games | Sun 06-09Finale competitie A juniorenTrack and field meetingKracht binnen |
Hang Power Clean |
4x8x70% |
Glute-Lift |
2x10x60% pk |
Muurzitten |
4x45'' |
Planking Bosu |
4x60'' |
Stepup Uitval |
2x6x60% pk |
|
|