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 |
|
|
1. | Mon 03-10 | Tue 04-10 | Wed 05-10 | Thu 06-10 | Fri 07-10 | Sat 08-10 | Sun 09-10 |
2. | Mon 10-10 | Tue 11-10Lang Baan |
4x |
|
1x |
300 |
52% |
1x |
200 |
55% |
1x |
100 |
57% |
p2' sp5 |
Kort 1 |
1x |
5x |
80 |
75% |
1x |
6x |
60 |
80% |
1x |
7x |
40 |
85% |
p2 sp5 |
Kort 2 Baan |
1x |
4x |
80 |
75% |
1x |
5x |
60 |
80% |
1x |
4x |
40 |
85% |
p2 sp5 |
| Wed 12-10 | Thu 13-10 | Fri 14-10 | Sat 15-10 | Sun 16-10Znk |
3. | Mon 17-10 | Tue 18-10Lang Baan |
3x |
|
1x |
200 |
55% |
1x |
160 |
60% |
1x |
120 |
65% |
p1 sp5 |
| Wed 19-10 | Thu 20-10 | Fri 21-10 | Sat 22-10 | Sun 23-10 |
1. | Mon 24-10 | Tue 25-10Lang Baan |
3x |
|
1x |
400 |
50% |
1x |
300 |
55% |
1x |
200 |
60% |
p2 sp6 |
Kort Baan |
3x |
|
1x |
250 |
60% |
1x |
120 |
75% |
1x |
70 |
90% |
P2 sp6 |
| Wed 26-10 | Thu 27-10Kort Baan |
4x |
|
1x |
250 |
60% |
1x |
120 |
75% |
1x |
70 |
90% |
P2 sp6 |
Lang Baan |
3x |
|
1x |
400 |
50% |
1x |
300 |
55% |
1x |
200 |
60% |
p2 sp6 |
| Fri 28-10 | Sat 29-10 | Sun 30-10 |
2. | Mon 31-10 | Tue 01-11Lang Baan |
2x |
|
1x |
500 |
55% |
1x |
400 |
55% |
1x |
1x |
500 |
55% |
p/sp5 |
| Wed 02-11 | Thu 03-11 | Fri 04-11 | Sat 05-11 | Sun 06-11 |