3. | Mon 27-10 | Tue 28-10kort Baan |
1x |
|
1x |
300 |
55% |
1x |
250 |
55% |
1x |
250 |
55% |
1x |
200 |
55% |
p4-5-6 |
| Wed 29-10 | Thu 30-10 | Fri 31-10 | Sat 01-11 | Sun 02-11 |
1. | Mon 03-11 | Tue 04-11Lang Baan |
3x |
|
1x |
600 |
50% |
1x |
200 |
60% |
1x |
1x |
200 |
60% |
p90'' sp6 |
| Wed 05-11 Baan |
1x |
|
1x |
300 |
50% |
1x |
300 |
52% |
1x |
300 |
54% |
1x |
300 |
56% |
1x |
300 |
57% |
p5 |
| Thu 06-11 Baan |
1x |
|
1x |
500 |
50% |
1x |
400 |
54% |
1x |
400 |
57% |
1x |
300 |
62% |
1x |
300 |
66% |
p5 |
Kort Baan |
1x |
|
1x |
300 |
50% |
1x |
250 |
54% |
1x |
200 |
57% |
1x |
150 |
62% |
1x |
100 |
66% |
p4 |
| Fri 07-11 | Sat 08-11 | Sun 09-11 |
2. | Mon 10-11 | Tue 11-11 | Wed 12-11Lang Baan |
1x |
|
1x |
200 |
46% |
1x |
200 |
48% |
1x |
200 |
50% |
1x |
200 |
52% |
1x |
200 |
54% |
p5 |
| Thu 13-11Lang Baan |
1x |
|
1x |
250 |
48% |
1x |
250 |
50% |
1x |
250 |
52% |
1x |
250 |
54% |
1x |
250 |
56% |
p5 |
Lang Baan |
1x |
|
1x |
250 |
48% |
1x |
500 |
48% |
1x |
250 |
52% |
1x |
500 |
52% |
1x |
250 |
56% |
p5 |
Kort Baan |
2x |
|
1x |
250 |
55% |
1x |
150 |
65% |
1x |
1x |
150 |
65% |
p3 sp8 |
| Fri 14-11 | Sat 15-11 | Sun 16-11 |
3. | Mon 17-11 | Tue 18-11kort Baan |
1x |
|
1x |
200 |
60% |
1x |
180 |
63% |
1x |
160 |
66% |
1x |
140 |
69% |
1x |
120 |
72% |
1x |
100 |
75% |
p5 |
| Wed 19-11 | Thu 20-11 | Fri 21-11 | Sat 22-11 | Sun 23-11 |
1. | Mon 24-11 | Tue 25-11Lang Baan |
2x |
|
1x |
240 |
56% |
1x |
200 |
60% |
1x |
160 |
64% |
1x |
120 |
68% |
1x |
80 |
72% |
p3,sp6 |
Kort Baan |
2x |
|
1x |
200 |
60% |
1x |
160 |
64% |
1x |
120 |
68% |
1x |
80 |
72% |
1x |
60 |
76% |
p3,sp6 |
power |
Lunge Squat |
2x10x60% |
Hang Power Clean |
2x10x60% |
Lunge Swing |
2x10x60% |
|
| Wed 26-11 | Thu 27-11 | Fri 28-11 | Sat 29-11 | Sun 30-11 |