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 |
|
|
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'' |
|
|
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% |
|
|
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% |
|
|