| Mon 28-09 | Tue 29-09 | Wed 30-09 | Thu 01-10 | Fri 02-10 | Sat 03-10 | Sun 04-10Kracht Baan |
Hamstring lean |
4x45'' |
Planking Bosu |
4x60'' |
Ab Roll-outs |
3x10x60% |
StepUp Ins.Oms |
2x5x60% pk |
Clean Lunge |
2x8x60% pk |
Hip Thrust |
3x10x60% |
|
|
2. | Mon 05-10 | Tue 06-10 | Wed 07-10 | Thu 08-10 | Fri 09-10 | Sat 10-10 | Sun 11-10 |
1. | Mon 12-10 | Tue 13-10Kracht binnen |
Hang Power Clean |
2x10x60% |
Lunge Squat |
1x10x60% pk |
|
1x10x60% pk |
Scissors |
60% |
PushUps |
60% |
hyper extension |
60% |
Glute-Lift |
60% |
MiniPull |
60% |
|
| Wed 14-10 | Thu 15-10Kort Baan |
4x |
|
1x |
100 |
70% |
1x |
80 |
75% |
1x |
60 |
80% |
1x |
40 |
85% |
p20'' sp5 |
| Fri 16-10 | Sat 17-10 | Sun 18-10 |
2. | Mon 19-10 | Tue 20-10Lang Baan |
1x |
|
1x |
500 |
55% |
1x |
400 |
55% |
1x |
500 |
55% |
1x |
400 |
55% |
1x |
300 |
55% |
p4-5-5-6 |
| Wed 21-10 | Thu 22-10Lang Baan |
4x |
|
1x |
300 |
54% |
1x |
200 |
56% |
1x |
100 |
60% |
p2' sp5 |
Kort Baan |
4x |
|
1x |
200 |
54% |
1x |
150 |
56% |
1x |
100 |
60% |
p2' sp5 |
Kort Baan |
4x |
|
1x |
260 |
54% |
1x |
180 |
56% |
1x |
100 |
60% |
p2' sp5 |
| Fri 23-10 | Sat 24-10 | Sun 25-10 |
3. | Mon 26-10 | Tue 27-10 | Wed 28-10 | Thu 29-10 | Fri 30-10 | Sat 31-10 | Sun 01-11 |