New

November 2012

2.	Mon 29-10	Tue 30-10 Lang Baan 1x 3x 350 0% 1x 4x 250 0% p3' sp6 Kort Baan 1x 3x 250 0% 1x 4x 150 0% p3' sp6	Wed 31-10	Thu 01-11 Algemeen Baan 1x 5x 80 80% 1x 5x 60 85% 1x 5x 40 90% p2,1.5,1 sp6	Fri 02-11	Sat 03-11	Sun 04-11 power  Hamstring lean 3x40'' Single Leg HyperExtension 4x10x10kg Slootje 4x4x20kg Lunge Swing 4x3x20kg Ab Roll-outs 4x8 5kg Planking 4x10kgx60'' MiniPull 4x8x20kg
3.	Mon 05-11	Tue 06-11 Lang Baan 3x 1x 500 60% 1x 300 60% p4 sp8 Kort Baan 3x 1x 300 60% 1x 200 60% p4 sp8	Wed 07-11	Thu 08-11 Horde / Ritme Baan 3x 4x 80 85% p90'' sp8	Fri 09-11	Sat 10-11	Sun 11-11 power  Abs-Stretch 4x10x10kg StepUp Ins.Oms 3x4x15kg pk Squat Jumps 3x6 combi mz I-crunch 3x8 pk H-Crane 3x8 Muurzitten 3x60'' combi sj BBLR 4x20
1.	Mon 12-11	Tue 13-11 Lang Baan 4x 1x 600 55% p6 Kort Baan 3x 3x 200 55% p2 sp6	Wed 14-11	Thu 15-11 Horde Lang Baan 5x 1x 50h 75% 1x 50 85% 4x 1x 50h 75% 1x 50 85% 3x 1x 50h 75% 1x 50 85% 2x 1x 50h 75% 1x 50 85% p20m sp6,5,4 Horde Kort Baan 4x 1x 40h 75% 1x 40 85% 4x 1x 40h 75% 1x 40 85% 3x 1x 40h 75% 1x 40 85% 2x 1x 40h 75% 1x 40 85% p20m sp6,5,4	Fri 16-11	Sat 17-11	Sun 18-11 power  BB2S 4x20 Balzitten 3x60'' Scissors 4x10x24kg Stepup Uitval 3x4x15kg pk BB1S 4x12pk Glute-Lift 4x10x25kg Togu Walk 8x (8bollen)
2.	Mon 19-11	Tue 20-11 Lang Baan 1x 1x 300 50% 1x 300 52% 1x 300 54% 1x 300 56% 1x 300 57% 1x 300 60% p5 Kort Baan 1x 1x 300 50% 1x 250 55% 1x 200 60% 1x 160 65% 1x 120 70% 1x 80 75% 1x 40 80% p5	Wed 21-11	Thu 22-11 Horde Algemeen	Fri 23-11	Sat 24-11	Sun 25-11 power  B-Uitval 4x12pp Planking 4x10kgx60'' BB-Zij 4x12pk Stepup Inspr. 3x4x20kg pk MiniPull 4x8x20kg H-Bump 3x10x10kg Lunge Swing 4x3x20kg
3.	Mon 26-11	Tue 27-11 Algemeen Indoor	Wed 28-11	Thu 29-11 Horde Lang Baan 3x 3x 150 60% p3, sp5-6 Horde Kort Baan 4x 1x 90 70% 1x 50h 80% p3, sp5-6	Fri 30-11	Sat 01-12	Sun 02-12 power  Hamstring lean 3x40'' Ab Roll-outs 4x8x 5kg I-crunch 3x8 pk Slootje 4x4x20kg Start Snap 3x4x20pk BBLR 4x20 Squat Jumps 3x8

TARTAN | Dutch Athletics Media | All Rights Reserved ©2024