| Mon 01-10 | Tue 02-10 | Wed 03-10 | Thu 04-10 | Fri 05-10 | Sat 06-10 | Sun 07-10 |
53. | Mon 08-10 | Tue 09-10 | Wed 10-10 | Thu 11-10 | Fri 12-10 | Sat 13-10 | Sun 14-10power |
BBLR |
4x20 |
Muurzitten |
3x60" |
MiniPull |
4x8x20kg |
Togu Walk |
8x |
StepUp Ins.Oms |
3x4x15kg pk |
Planking |
4x10kgx60'' |
|
|
54. | Mon 15-10 | Tue 16-10 | Wed 17-10 | Thu 18-10 | Fri 19-10 | Sat 20-10 | Sun 21-10power |
H-Crane |
3x8 |
Stepup Inspr. |
3x4x20kg pk |
Squat Jumps |
3x4 pk |
I-crunch |
3x8 pk |
Balzitten |
3x60'' |
B-Uitval |
4x12pk |
BB2S |
4x20 |
|
|
2. | Mon 22-10 | Tue 23-10Lang Baan |
4x |
|
1x |
300 |
55% |
1x |
200 |
60% |
1x |
100 |
65% |
p2' sp8 |
Kort Baan |
4x |
|
1x |
200 |
55% |
1x |
150 |
60% |
1x |
100 |
65% |
p2' sp8 |
| Wed 24-10 | Thu 25-10Kort Baan |
4x |
|
1x |
80 |
80% |
1x |
60 |
85% |
1x |
40 |
90% |
p2' sp5 |
| Fri 26-10 | Sat 27-10 | Sun 28-10power |
BB1S |
4x12pk |
Glute-Lift |
4x10x25kg |
Scissors |
4x10x24kg |
Togu Walk |
8x (8bollen) |
H-Bump |
3x10x10kg |
BB-Zij |
4x12pk |
Start Snap |
3x4x30kg pk |
|
|
2. | Mon 29-10 | Tue 30-10 | Wed 31-10 | Thu 01-11Algemeen 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 04-11power |
Hamstring lean |
3x40'' |
Single Leg HyperExtension |
4x10x10kg |
Slootje |
4x4x20kg |
Lunge Swing |
4x3x20kg |
Ab Roll-outs |
4x8 5kg |
Planking |
4x10kgx60'' |
MiniPull |
4x8x20kg |
|
|