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 |
3. | Mon 07-11 | Tue 08-11 | Wed 09-11 | Thu 10-11Kort Baan |
1x |
5x |
60 |
75% |
1x |
5x |
40 |
75% |
1x |
5x |
20 |
75% |
p90'' sp6 |
Kort 2 Baan |
1x |
5x |
70 |
75% |
1x |
5x |
50 |
75% |
1x |
5x |
30 |
75% |
p90'' sp6 |
Lang Baan |
1x |
5x |
90 |
75% |
1x |
5x |
60 |
75% |
1x |
5x |
30 |
75% |
p90'' sp6 |
Kracht Binnen |
Hang Power Clean |
4x10x60% |
Planking Bosu |
4x60'' |
Hamstring lean |
4x40'' |
Glute-Lift |
3x10x60% pk |
Lunge Squat |
3x10x60% pk |
Mini Lift |
4x10x60% |
|
| Fri 11-11 | Sat 12-11 | Sun 13-11 |
1. | Mon 14-11 | Tue 15-11Lang Baan |
4x |
5x |
100 |
75% |
p20'',30'',30'',40'' sp6 |
Kort Baan |
5x |
|
1x |
60 |
75% |
1x |
50 |
80% |
1x |
40 |
85% |
1x |
30 |
90% |
p20m sp6 |
| Wed 16-11 | Thu 17-11Lang Baan |
1x |
|
1x |
500 |
55% |
1x |
400 |
55% |
1x |
300 |
55% |
1x |
|
1x |
400 |
55% |
1x |
300 |
60% |
1x |
200 |
65% |
|
| Fri 18-11 | Sat 19-11 | Sun 20-11 |
2. | Mon 21-11 | Tue 22-11Lang Baan |
2x |
|
1x |
200 |
60% |
1x |
200 |
70% |
1x |
200 |
80% |
p4 sp8 |
Kort Baan |
2x |
|
1x |
180 |
70% |
1x |
120 |
80% |
1x |
80 |
90% |
p5 sp8 |
| Wed 23-11 | Thu 24-11 | Fri 25-11 | Sat 26-11 | Sun 27-11 |
1. | Mon 28-11 | Tue 29-11 | Wed 30-11 | Thu 01-12 | Fri 02-12 | Sat 03-12 | Sun 04-12 |