New


September 2015

1.Mon 31-08Tue 01-09Wed 02-09Thu 03-09
Kracht Binnen
Planking Bosu3x60''
Clean Lunge2x6x70% pk
H-Bump3x10x60%
Start Snap2x5x70%

Baan Lang
2x1x 350 65%
1x 300 70%
1x 250 75%
p5 sp8

Baan Horden

Horde Lang Baan
1x3x 125 90%

Fri 04-09Sat 05-09Flame gamesSun 06-09Finale competitie A juniorenTrack and field meeting
Kracht binnen
Hang Power Clean4x8x70%
Glute-Lift2x10x60% pk
Muurzitten4x45''
Planking Bosu4x60''
Stepup Uitval2x6x60% pk

2.Mon 07-09Tue 08-09
Lang Baan
2x1x 300 65%
1x 250 70%
1x 200 75%
p5 sp8

Kort Baan
2x1x 180 75%
1x 150 85%
1x 120 95%
p5 sp8

Wed 09-09Thu 10-09
Kracht binnen
Hang Power Clean4x6x80%
Planking Bosu4x60''
H-Crane3x5

Fri 11-09Sat 12-09Sun 13-09Promotie/Degradatie competitie Senioren
Kracht Baan
Ab Roll-outs3x10x60%
Planking Bosu4x60''
Hip Thrust 3x10x60%
Clean Lunge2x8x60% pk
StepUp Ins.Oms2x5x60% pk
Hamstring lean4x45''

3.Mon 14-09Tue 15-09Wed 16-09Thu 17-09Fri 18-09Sat 19-09Sun 20-09Finale competitie B junioren
Kracht Baan
Hang Power Clean4x10x60%
Glute-Lift2x10x60%
Planking Bosu4x60''
Mini Lift4x10x60%
Start Snap2x5x70%

4.Mon 21-09Tue 22-09Wed 23-09Thu 24-09Fri 25-09Sat 26-09Sun 27-09
Mon 28-09Tue 29-09Wed 30-09Thu 01-10Fri 02-10Sat 03-10Sun 04-10
Kracht Baan
Hamstring lean4x45''
Planking Bosu4x60''
Ab Roll-outs3x10x60%
StepUp Ins.Oms2x5x60% pk
Clean Lunge2x8x60% pk
Hip Thrust 3x10x60%