1. | Mon 31-08 | Tue 01-09 | Wed 02-09 | Thu 03-09Kracht Binnen | Planking Bosu | 3x60'' | Clean Lunge | 2x6x70% pk | H-Bump | 3x10x60% | Start Snap | 2x5x70% | |
Baan Lang | 2x | | 1x | 350 | 65% | | | 1x | 300 | 70% | | | 1x | 250 | 75% | p5 sp8 |
| Fri 04-09 | Sat 05-09Flame games | Sun 06-09Finale competitie A juniorenTrack and field meetingKracht binnen | Hang Power Clean | 4x8x70% | Glute-Lift | 2x10x60% pk | Muurzitten | 4x45'' | Planking Bosu | 4x60'' | Stepup Uitval | 2x6x60% pk | |
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2. | Mon 07-09 | Tue 08-09Lang Baan | 2x | | 1x | 300 | 65% | | | 1x | 250 | 70% | | | 1x | 200 | 75% | p5 sp8 |
Kort Baan | 2x | | 1x | 180 | 75% | | | 1x | 150 | 85% | | | 1x | 120 | 95% | p5 sp8 |
| Wed 09-09 | Thu 10-09Kracht binnen | Hang Power Clean | 4x6x80% | Planking Bosu | 4x60'' | H-Crane | 3x5 | |
| Fri 11-09 | Sat 12-09 | Sun 13-09Promotie/Degradatie competitie SeniorenKracht Baan | Ab Roll-outs | 3x10x60% | Planking Bosu | 4x60'' | Hip Thrust | 3x10x60% | Clean Lunge | 2x8x60% pk | StepUp Ins.Oms | 2x5x60% pk | Hamstring lean | 4x45'' | |
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3. | Mon 14-09 | Tue 15-09 | Wed 16-09 | Thu 17-09 | Fri 18-09 | Sat 19-09 | Sun 20-09Finale competitie B juniorenKracht Baan | Hang Power Clean | 4x10x60% | Glute-Lift | 2x10x60% | Planking Bosu | 4x60'' | Mini Lift | 4x10x60% | Start Snap | 2x5x70% | |
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4. | Mon 21-09 | Tue 22-09 | Wed 23-09 | Thu 24-09 | Fri 25-09 | Sat 26-09 | Sun 27-09 |
| Mon 28-09 | Tue 29-09 | Wed 30-09 | Thu 01-10 | Fri 02-10 | Sat 03-10 | Sun 04-10Kracht Baan | Hamstring lean | 4x45'' | Planking Bosu | 4x60'' | Ab Roll-outs | 3x10x60% | StepUp Ins.Oms | 2x5x60% pk | Clean Lunge | 2x8x60% pk | Hip Thrust | 3x10x60% | |
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