| Mon 27-09 | Tue 28-09 | Wed 29-09 | Thu 30-09 | Fri 01-10 | Sat 02-10 | Sun 03-10 |
1. | Mon 04-10 | Tue 05-10Lang Alt Baan |
1x |
|
1x |
4'00 |
50% |
1x |
3'30 |
50% |
1x |
3'00 |
50% |
1x |
2'30 |
50% |
1x |
2'00 |
50% |
1x |
|
1x |
600 |
50% |
1x |
500 |
50% |
1x |
400 |
50% |
1x |
300 |
50% |
p1' sp6' p2' |
Kort baan |
1x |
5x |
90 |
65% |
1x |
5x |
80 |
70% |
1x |
5x |
70 |
75% |
1x |
5x |
60 |
80% |
1x |
5x |
50 |
85% |
p2' sp6' |
Kort baan |
1x |
4x |
90 |
65% |
1x |
4x |
80 |
70% |
1x |
4x |
70 |
75% |
p2' sp7' |
| Wed 06-10 | Thu 07-10Kort Baan |
4x |
|
1x |
180 |
50% |
1x |
160 |
60% |
1x |
140 |
70% |
p1'30 sp4,6,8 |
Kort Baan |
2x |
|
1x |
180 |
50% |
1x |
160 |
60% |
1x |
140 |
70% |
p1'30 sp4,6,8 |
| Fri 08-10 | Sat 09-10 | Sun 10-10 |
2. | Mon 11-10 | Tue 12-10Alternatief Weg. |
3x |
|
1x |
4' |
0% |
1x |
3' |
0% |
1x |
2' |
0% |
1x |
1' |
0% |
1x |
|
1x |
2' |
0% |
1x |
1' |
0% |
p 1' sp 2' |
Lang Baan |
3x |
|
1x |
180 |
60% |
1x |
160 |
61% |
1x |
140 |
62% |
1x |
120 |
63% |
1x |
100 |
64% |
p2' sp6' |
Lang Baan |
3x |
|
1x |
180 |
60% |
1x |
160 |
61% |
1x |
140 |
62% |
p2' sp5' |
Kort Baan |
1x |
5x |
80 |
75% |
1x |
6x |
60 |
80% |
1x |
7x |
40 |
85% |
p1'30 sp5' |
Kort Baan |
1x |
5x |
80 |
75% |
1x |
6x |
60 |
80% |
p1'30 sp5' |
| Wed 13-10 | Thu 14-10Lang Baan |
1x |
3x |
400 |
50% |
1x |
2x |
400 |
50% |
p2' sp5' |
Kort Baan |
3x |
|
1x |
150 |
55% |
1x |
130 |
65% |
1x |
110 |
75% |
1x |
90 |
85% |
p2 sp6,8,10 |
Kort Baan |
2x |
|
1x |
150 |
55% |
1x |
130 |
65% |
1x |
110 |
75% |
1x |
90 |
85% |
p2 sp6,8,10 |
| Fri 15-10 | Sat 16-10Kracht Baan |
Planking Bosu |
4x90'' |
Legpress |
5x12x60% |
Scissors |
4x16x20kg |
Hip Thrust |
4x12x60% |
Hang Power Clean |
5x10x60% |
H-Bump |
4x15 |
Dragonfly |
4x5 |
|
| Sun 17-10 |
3. | Mon 18-10 | Tue 19-10 | Wed 20-10 | Thu 21-10 | Fri 22-10 | Sat 23-10Kracht Binnen |
Hamstring lean |
4x45 |
Hip Thrust 1B |
4x8x60% pk |
Clean Lunge |
4x8x60% pk |
Ab Roll-outs |
4x10 +10kg |
Good morning |
4x8x60% |
Box Jumps |
5x12 |
Squat 1B |
4x8x60% pk |
|
| Sun 24-10 |
1. | Mon 25-10 | Tue 26-10Lang Baan |
1x |
6x |
60 |
75% |
1x |
5x |
70 |
75% |
1x |
4x |
80 |
75% |
1x |
3x |
90 |
75% |
p20m sp6 |
Kort Baan |
1x |
7x |
40 |
85% |
1x |
6x |
50 |
85% |
1x |
5x |
60 |
85% |
1x |
4x |
70 |
85% |
p20m sp6 |
Kort Baan |
1x |
5x |
40 |
85% |
1x |
4x |
50 |
85% |
1x |
3x |
60 |
85% |
p20m sp6 |
| Wed 27-10 | Thu 28-10Kort Baan |
2x |
|
1x |
240 |
50% |
1x |
210 |
55% |
1x |
180 |
60% |
1x |
150 |
65% |
p3' sp8' |
Kort Baan |
2x |
|
1x |
210 |
50% |
1x |
180 |
55% |
1x |
150 |
60% |
1x |
120 |
65% |
p3' sp8' |
Lang Baan |
2x |
|
1x |
500 |
50% |
1x |
400 |
54% |
1x |
300 |
57% |
1x |
200 |
62% |
p3' sp8' |
Lang Baan |
3x |
|
1x |
400 |
50% |
1x |
300 |
50% |
1x |
200 |
50% |
p3' sp8' |
| Fri 29-10 | Sat 30-10Kracht Baan |
Planking Bosu |
4x90'' |
Legpress 1B |
5x8x60% pk |
Scissors |
4x16x20kg |
H-Bump |
4x15 |
Dragonfly |
4x5 |
Hip Thrust |
4x12x60% |
Clean Lunge |
5x6x60% pk |
|
| Sun 31-10 |