Dag	Training	Schema	Weeknummer
Maandag	Kracht+kuit	Adductor Dips Push-up Declined Deep side planks Backextension Kern: Hang clean: 4x5 Deadlift: 4x5 Bankdrukken: 4x5 Kuit circuit + bovenlichaam: Seated calf raises (25kg): 3x12/12 Farmers walks (70kg): 3x20/20 Pull-ups: 2x12 Lateral raises: 2x18 Backextensions + schijf: 2x12	34
Dinsdag	6x250m Interval P=6' 80% Pace = 35-36'	6x250m Interval P=6' 80% Pace = 35-36'	34
Woensdag	Aeroob gras	2x(10x30'-30')	34
Donderdag	2x6x90m P=4'	2x6x80m P=3'-4'	34
Vrijdag	Kracht+kuit	Adductor Dips Push-up Declined Deep side planks Backextension Kern: Hang clean: 4x5 Deadlift: 4x5 Bankdrukken: 4x5 Kuit circuit + bovenlichaam: Seated calf raises (25kg): 3x12/12 Farmers walks (70kg): 3x20/20 Staande calf raises zwaar (90kg-100kg): 3x10 Pull-ups: 2x12 Lateral raises: 2x18 Backextensions + schijf: 2x12	34
Zaterdag	Bos: 2x (2'30-2'15-2'-1'45-1'30)	Bos: 2x (2'30-2'15-2'-1'45-1'30) Of fietsschema zone 2	34
Zondag	Rust	Rust	34