6. | Mon 29-08 | Tue 30-08 | Wed 31-08Kracht Baan |
Glide-and-stretch |
2x8 pk |
Hang Power Clean |
4x7x70% |
Lunge Squat |
2x10x60% pk |
Planking Bosu |
4x60'' |
MiniPull |
4x10x60% |
|
| Thu 01-09Lang |
2x |
6x |
100 |
75% |
p2-3 sp6 |
| Fri 02-09Trackmeeting | Sat 03-09Interland | Sun 04-09Junioren BKracht Binnen |
Balzitten |
4x60'' |
Glute-Lift |
3x12x60% |
Horz.-Abs-squat |
3x12x60% pk |
Mini Lift |
4x10x60% |
Clean Lunge |
3x8x60% pk |
Start Snap |
3x5x60% pk |
|
|
6. | Mon 05-09 | Tue 06-09Lang Baan |
1x |
2x |
400 |
50% |
1x |
2x |
350 |
50% |
1x |
2x |
300 |
50% |
1x |
2x |
250 |
50% |
1x |
2x |
200 |
50% |
p2 sp6-8 |
| Wed 07-09Horden |
1x |
4x |
10 kl. pilon |
0% |
1x |
3x |
10 gr. pilon |
0% |
1x |
|
2x |
6h 76 opzw |
0% |
2x |
6h 76 bijtr |
0% |
2x |
6h 76 vol. |
0% |
1x |
|
2x |
6h 84 opzw |
0% |
2x |
6h 84 bijtr |
0% |
2x |
6h 84 vol |
0% |
1x |
|
2x |
4h 84 opzw |
0% |
2x |
4h 84 vol |
0% |
|
| Thu 08-09 | Fri 09-09 | Sat 10-09 | Sun 11-09Junioren A |
| Mon 12-09 | Tue 13-09 | Wed 14-09 | Thu 15-09 | Fri 16-09trackmeeting wageningen | Sat 17-09 | Sun 18-09Kracht Binnen |
Lunge Squat |
3x12x55% pk |
Planking Bosu |
4x60'' |
Stretch-n-Catch |
3x10 |
Hamstring lean |
4x60'' |
Hang Power Clean |
4x12x55% |
MiniPull |
4x12x55% |
|
|
6. | Mon 19-09 | Tue 20-09 |
1x |
2x |
140 |
60% |
1x |
2x |
120 |
65% |
1x |
2x |
100 |
70% |
1x |
2x |
80 |
75% |
1x |
2x |
60 |
80% |
p3 sp5 |
Lang Baan |
1x |
2x |
200 |
60% |
1x |
2x |
170 |
65% |
1x |
2x |
140 |
70% |
1x |
2x |
110 |
75% |
1x |
2x |
80 |
80% |
p3 sp5 |
| Wed 21-09 | Thu 22-09 | Fri 23-09 | Sat 24-09NKEstafetteKracht Binnen |
Hang Power Clean |
4x10x55% |
Horz.-Abs-squat |
3x10x60% pk |
Hip Thrust 1B |
4x10x55% |
Planking Bosu |
4x60'' |
Single Leg HyperExtension |
3x10x60% |
Glute-Lift |
3x10x60% pk |
|
| Sun 25-09NKEstafette |
3. | Mon 26-09 | Tue 27-09 | Wed 28-09 | Thu 29-09Lang Baan |
1x |
3x |
300 |
50% |
1x |
3x |
200 |
50% |
1x |
3x |
100 |
50% |
p2 sp5 |
Lang Baan |
1x |
3x |
200 |
50% |
1x |
3x |
150 |
50% |
1x |
3x |
100 |
50% |
p2 sp5 |
| Fri 30-09 | Sat 01-10 | Sun 02-10Kracht Binnen |
Clean Lunge |
3x8x55% pk |
H-Bump |
4x12 |
Scissors |
4x12x55% |
Stepup Inspr. |
3x5x55% pk |
Lunge Squat |
3x8x55% pk |
Abs-Stretch |
4x12 |
Hang Power Clean |
3 |
|
|