3. | Mon 26-10 | Tue 27-10 | Wed 28-10 | Thu 29-10 | Fri 30-10 | Sat 31-10 | Sun 01-11 |
1. | Mon 02-11 | Tue 03-11Kort Baan |
6x |
|
1x |
40 |
80% |
1x |
60 |
90% |
1x |
40 |
80% |
p2x20'' sp6 |
| Wed 04-11Kracht Binnen |
Hang Power Clean |
4x10x60% |
Glute-Lift |
2x10x60% pk |
Planking Bosu |
4x60'' |
Iliopsoas (keiser) |
3x8x60% pk |
Hamstring lean |
4x45'' |
Stepup Inspr. |
2x6x60% pk |
|
| Thu 05-11Lang Baan |
3x |
|
1x |
500 |
50% |
1x |
150 |
75% |
1x |
90 |
90% |
P2 sp6 |
Kort Baan |
3x |
|
1x |
250 |
60% |
1x |
120 |
75% |
1x |
70 |
90% |
P2 sp6 |
| Fri 06-11 | Sat 07-11 | Sun 08-11 |
2. | Mon 09-11 | Tue 10-11Lang Baan |
3x |
|
1x |
300 |
55% |
1x |
250 |
55% |
1x |
200 |
55% |
1x |
1x |
400 |
55% |
p1'30 sp4'30 |
| Wed 11-11 | Thu 12-11 | Fri 13-11Kracht Binnen |
Clean Lunge |
4x10x60% |
Planking Bosu |
4x60'' |
Hip Thrust |
4x10x60% |
StepUp Ins.Oms |
2x6x60% pk |
Mini Lift |
4x10x60% |
|
| Sat 14-11 | Sun 15-11 |
3. | Mon 16-11Kracht Binnen |
Hang Power Clean |
4x10x60% |
Glute-Lift |
2x10x60% pk |
Planking Bosu |
4x60'' |
|
| Tue 17-11Kort 1 Baan |
1x |
2x |
150 |
60% |
1x |
2x |
120 |
70% |
1x |
2x |
90 |
80% |
1x |
2x |
60 |
90% |
P2 sp6 |
| Wed 18-11 | Thu 19-11 | Fri 20-11 | Sat 21-11 | Sun 22-11 |
3. | Mon 23-11Kracht Binnen |
Clean Lunge |
2x10x60% pk |
Balzitten |
4x60'' |
Planking Bosu |
4x60'' |
Hip Thrust |
4x10x60% |
|
| Tue 24-11Lang |
2x |
|
1x |
250 |
55% |
1x |
150 |
65% |
1x |
100 |
75% |
2x |
|
1x |
200 |
55% |
1x |
150 |
65% |
p1 sp5-6 |
| Wed 25-11 | Thu 26-11Kort Baan |
2x |
|
1x |
200 |
60% |
1x |
160 |
64% |
1x |
120 |
68% |
1x |
80 |
72% |
1x |
60 |
76% |
p3,sp6 |
Lang Baan |
4x |
|
1x |
300 |
55% |
1x |
100 |
75% |
p60'' sp5,6,8 |
| Fri 27-11 | Sat 28-11 | Sun 29-11 |
2. | Mon 30-11Kracht Binnen |
Planking Bosu |
4x60'' |
Glute-Lift |
2x10x60% pk |
Mini Lift |
4x10x60% |
Stepup Inspr. |
2x6x60% pk |
Hang Power Clean |
4x10x60% |
|
| Tue 01-12Lang Baan |
2x |
|
1x |
200 |
60% |
1x |
150 |
65% |
1x |
200 |
60% |
2x |
|
1x |
250 |
55% |
1x |
200 |
60% |
2x |
1x |
200 |
60% |
p1.5 sp4 |
| Wed 02-12 | Thu 03-12 | Fri 04-12 | Sat 05-12 | Sun 06-12 |