Maandag 12/3
warming up
alle oefeningen 3 reps per min, 8 min per oefening, alles non-stop
hang-snatch: 10 - 12,5 - 17.5 - 20 - 4x3x 25 kg
clean: 30 - 35 - 2x3x40 - 4x3x45
incl-bp: 3x3 x40 - 2x3x45 - 3x3x50
ring-row: 8x3x feet on bench
Vandaag: dinsdag 13/3
TacFit Commando recruit level 1
warming up, circuit, 3x5 per oefening, 1 min na elke ronde, stretch cooling down
kettlebell: cirkels 4x25x16 kg, TGU + 10x 1 arm swing + 1x snatch - 3x L+R
Tumbling: Deken neergelegd - Dan John, koprol 5x, sh-rol 5xL+R, 5x L+R radslag oefenen.
Handstand tegen muur 10 sec, ring-dip-steun 10 sec ( te lang), bar front lever vanaf hang 5x - alles 3x
Lekkere training.
