| Mon 01-08 | Tue 02-08 | Wed 03-08 | Thu 04-08 | Fri 05-08Runnersworld Utrecht Track Meeting | Sat 06-08Meeting voor Mon | Sun 07-08 |
| Mon 08-08 | Tue 09-08 | Wed 10-08Open avondmeeting | Thu 11-08 | Fri 12-08 | Sat 13-08 | Sun 14-08Kracht Binnen |
Planking Bosu |
4x60 |
Legpress 1B |
4x8x60% pk |
Dragonfly |
4x6 |
Squat 1B |
Bosu 3x8x10kg pk |
H-Bosu |
5x20 |
Hip Thrust 1B |
4x8x60% pk |
Start Snap |
3x5x60% pk |
Hang Power Clean |
4x8x60% pk |
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3. | Mon 15-08 | Tue 16-08 | Wed 17-08 | Thu 18-08 | Fri 19-08 | Sat 20-08 | Sun 21-08Terug van vakantie |
3. | Mon 22-08 | Tue 23-08Lang 1 Baan |
1x |
1x |
240 |
70% |
1x |
1x |
220 |
72% |
1x |
1x |
200 |
74% |
1x |
1x |
180 |
76% |
1x |
1x |
160 |
78% |
1x |
1x |
140 |
80% |
1x |
1x |
120 |
82% |
|
| Wed 24-08 | Thu 25-08 | Fri 26-08Trackmeeting | Sat 27-08 | Sun 28-08Kracht Binnen |
Planking Bosu |
4x60'' + 5kg |
Legpress 1B |
4x8x60% pk |
Dragonfly |
4x6 |
Squat 1B |
Bosu 3x8x10kg pk |
H-Bosu |
5x20'' |
Hip Thrust 1B |
4x8x60% pk |
Iliopsoas (keiser) |
3x6x60% pk |
Hang Power Clean |
4x8x60% |
|
Kracht Binnen |
Planking Bosu |
4x60'' + 5kg |
Legpress 1B |
4x8x60% pk |
Dragonfly |
4x6 |
Squat 1B |
Bosu 3x8x10kg pk |
H-Bosu |
5x20'' |
Hip Thrust |
4x15x25% |
Iliopsoas (keiser) |
3x6x60% pk |
Hang Power Clean |
4x8x60% |
|
Kracht Binnen |
Planking Bosu |
4x60'' + 5kg |
Legpress 1B |
4x10x50% pk |
Dragonfly |
4x6 |
|
4x6 pk (zonder gewicht) |
H-Bosu |
5x20'' |
Glute-Lift |
4x12x60% pk |
Iliopsoas (keiser) |
3x10x50% pk |
Hang Power Clean |
4x10x50% |
|
|
6. | Mon 29-08 | Tue 30-08 | Wed 31-08 | Thu 01-09 | Fri 02-09 | Sat 03-09 | Sun 04-09Competitie U18/U20Kracht Binnen |
Planking Bosu |
4x60 |
Legpress |
4x7x75% |
H-Bosu |
4x20'' |
Buik zijwaarts uitstoten |
4x6 pk |
StepUp Ins.Oms |
3x5x15kg pk |
Box Jumps |
4x8 |
Clean Lunge |
4x5x75% pk |
Hip Thrust 1B |
4x5x75% pk |
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