1. | Mon 28-11 | Tue 29-11 | Wed 30-11 | Thu 01-12 | Fri 02-12 | Sat 03-12 | Sun 04-12 |
2. | Mon 05-12 | Tue 06-12 | Wed 07-12 | Thu 08-12Lang baan |
1x |
3x |
90 |
85% |
1x |
3x |
70 |
85% |
1x |
3x |
50 |
85% |
1x |
3x |
30 |
85% |
p3,2,1,1 sp5-6 |
| Fri 09-12 | Sat 10-12 | Sun 11-12ABC horde/sprintKracht Binnen |
Planking Bosu |
4x60'' |
Keiser start |
3x6 |
Clean Lunge |
3x8x60% pk |
Hip Thrust |
4x10x60% |
StepUp Ins.Oms |
3x5x60% pk |
Single Leg HyperExtension |
3x10x60% pk |
|
|
3. | Mon 12-12 | Tue 13-12 | Wed 14-12 | Thu 15-12 | Fri 16-12 | Sat 17-12 | Sun 18-12 |
1. | Mon 19-12 | Tue 20-12 | Wed 21-12 | Thu 22-12Lang Baan |
3x |
|
1x |
400 |
55% |
1x |
150 |
85% |
1x |
1x |
150 |
85% |
p90'' sp6' / 3' |
Kort Baan |
-3x |
|
1x |
10 + 20kg |
80% |
1x |
20 + 15kg |
80% |
1x |
30 + 10kg |
80% |
1x |
40 + 0kg |
80% |
p<1' sp5 |
| Fri 23-12 | Sat 24-12 | Sun 25-12 |
2. | Mon 26-12Gent indoor | Tue 27-12Try Out Games | Wed 28-12 | Thu 29-12Lang Baan |
1x |
|
1x |
200 |
72% |
1x |
180 |
74% |
1x |
160 |
76% |
1x |
140 |
78% |
1x |
120 |
80% |
1x |
100 |
82% |
p4,5,6,5,4 |
Kort Baan |
3x |
|
1x |
10 + 20kg |
80% |
1x |
20 + 15kg |
80% |
1x |
30 + 10kg |
80% |
1x |
40 + 0kg |
80% |
p<1' sp5 |
Kracht Binnen |
Hang Power Clean |
4x10x60% |
Planking Bosu |
4x60'' |
Glute-Lift |
3x12x60% |
Lunge Squat |
2x10x60% |
|
| Fri 30-12 | Sat 31-12 | Sun 01-01 |