Focus Warming up: Foamrolling Static stretching Core strenght Kracht: Olympic Weightlifting Circuitvorm 5x 3reps Tweetallen Olympic Weightlifting: oefeningen per trainingsdag: Maandag: Snatch, KB snatch, Snatch Deadlift, HSPU Dinsdag: Clean&Jerk, Hip Clean, Rope Climb, KB MP Woensdag: Snatch, KB snatch, Snatch Deadlift, HSPU Donderdag: Clean&Jerk, Hip Clean, Rope Climb, KB MP Vrijdag: Snatch, KB snatch, Snatch Deadlift, HSPU Weekend: Clean&Jerk, Hip Clean, Rope Climb, KB MP * Voor vragen omtrent de training graag even een mail sturen naar [email protected] Foam rolling (30s hold, 10s switch) Maandag: lats, pirriformis, pecs, Dinsdag: calfs, Hamstrings, Quads Woensdag: lats, pecs, Piriformis Donderdag: Calfs, Hamstrings, Quads Vrijdag: Lats, Pecs, Piriformis Zaterdag: Calfs, Hamstrings, Quads Zondag: Lats, Pecs, Piriformis Stretching (30s hold, 10s switch) Maandag: lats, pirriformis, pecs, Dinsdag: calfs, Hamstrings, Quads Woensdag: lats, pirriformis, pecs, Donderdag: calfs, Hamstrings, Quads Vrijdag: lats, pirriformis, pecs, Weekend: calfs, Hamstrings, Quads Core Strenght (30s hold, 10s switch) Maandag: Bb ab rollouts, Plank with reach arm, Russian Twist Dinsdag: Back Extension, Ab Roll overs, Knees to Elbow Woensdag: Bb ab rollouts, Plank with reach, Russian Twist Donderdag: Back Extension, Ab Roll overs, Knees to Elbow Vrijdag: Bb ab rollouts, Plank with reach arm, Russian Twist Weekend: Back Extension, Ab Roll overs, Knees to Elbow Donderdag 1 juni ‘17 3 Rounds AFAP 1. 15 deadlift (60-40kg) 2. 20 box jumps 3. 25 pull ups Vrijdag 2 juni ‘17 3 Rounds AFAP 1. 20 pull ups 2. 40 push ups 3. 60 air squats Weekend Za 3 & Zo 4 juni 4 Rounds AFAP 1. 15 deadlift (60-40kg) 2. 20 box jumps 3. 25 pull ups Maandag 5 juni ’17 E.M.O.M. 20 min 5 thrusters (40-20kg) Dinsdag 6 juni ‘17 AFAP 2 rounds 19 -12:10 back 3squats rondes, (20-15 21 CB) pull ups, 15 HsPU, 9 10 deadlift (60-40) 400m sprintThursters 20 -12:30 KB swing3 rondes, (20-16 kg) 9 muscle ups, 15 burpee 2min rest Woensdag 7 pulljuni ’17up, 21 push ups,A .M800.R.A m.P. 15min.run 21 -12:20 push 2ups rounds, 10 toe’s to bar, 10 knees 50 sit upsto bar, 10 push ups, 10 pistol 20 box jumps Donderdag 8squat, juni ’17 10 air squats, E .10M.O burpees,.M. 20 min 2 deadlift10 (60 burpees,-40) 10 air squats, 10 3 pull ups Vrijdag 9 junipistol ’17 squats, 10 pushFOR ups, TIME 10 gewicht: 60-40knees to elbow, 10 toe’s to bar 1. 20 thrusters (40-20) 222.- 2012: deadlift 3 rondes, (60-40) 800m run, 50 back 3. 20 push extension,jerks (40-20kg) 50 sit ups 234.- 12:50 air squatsAMRAP 20min, 1 rope climb, 400 5. 50 push ups Weekend Zamm 10/11 ru junin, ‘17Max reps HSPUFOR TIME 241.- 12:10 HSPU 1,6 run, 100 pull ups, 200 push 2. 15 deadlift (60-40) 3. 25 box jumpsups, 300 squats, 1,6 run 254.- 2512: pull ups5 roundes, 400m run, 15 ov squats 5. 50 wall ball shots Maandag 12 juni ’17 A.M.R.A.P. 20 min o 12 box jumps o 6 thrusters (40-20kg) o 6 burpee to pull up Dinsdag 13 juni ’17 2 rounds AFAP o 1000m row o 50 burpees o 50 box jumps o 200m run Woensdag 14 juni ’17 E.M.O.M. 10 min o 5 push ups o 5 burpee to pull up Donderdag 15 juni ’17 FOR TIME 21-15-9 o Thrusters (40-30kg) o pull ups vrijdag 16 juni ’17 FOR TIME o 200 wall ball shots (10%bodyweight) Weekend 17/18 juni ‘17 3 rounds AFAP o 1 min squat hold o 1 min air squats o 1 min jump squats o 1 min burpees o 1 min KB swings (16-12kg) o 1 min rest Maandag 19 juni ’17 E.M.O.M. 15 o 5 Clean & jerk (40-20kg) Dinsdag 20 juni ‘17 FOR TIME o 750m row o 20 HSPU o 20 thrusters (40 – 20 kg) o 20 pull ups Woensdag 21 juni ’17 A.M.R.A.P. 15 o 500m row/ 20 burpees o 10 push ups o 15 air squats Donderdag 22 juni ’17 E.M.O.M. 20 MIN o 6 burpees Vrijdag 23 juni ‘17 o Murph Weekend 24/25 juni ’17 E.M.O.M. 15min o 5 burpees Voor de rest van de minuut doe je thrusters, tot je 60 thrusters hebt gedaan. Maandag 26 Juni 2017 AMRAP 20min . 8 toes-to-bar . 8 KB thrusters (16-8kg) . 10 burpees Dinsdag 27 Juni 2017 21-15-9 AFAP . Pull-up . Burpee . Push-Jerk Woensdag 28juni 2017 EMOM 10min . 8x Deadlift high pull . 8x Burpee Donderdag 29juni 2017 25-20-15-10-5reps . Overhead squat BB . Push-press BB . Bench press KB Vrijdag 30juni 2017 EMOM 20min. 5x Front Squat . 5x Bench press Weekend 31juni/1juli AMRAP 20min. 10x Deadlift . 20x Bodyweight squat . 10x KB Push-jerk .