DONDERDAG 30-12-2021

OOP

WARMING-UP (10-12 min.) Part A: 3 sets of: 2 x spiderman stretch + rotation drill (2 per kant) :15 downward dog Part B: 3 sets of (empty barbell): 5 burpee light 3 clean deadlift 3 muscle clean 3 front squats 3 push presses STRENGTH (10 min.) 4 sets x 8 reps front squat @ 75%…

WOENSDAG 29-12-2021

OOP

WARMING-UP (8 min.) 2 sets 10 pass-throughs (stok) 5 empty barbell bent-over-row 10 knee push-ups 10 overhead lunges (stok) 1 set 0:30 plank hold (hoge plank, op handen en voeten) 5 empty barbell bent-over-row 10 floor piked push-ups 10 air squats 1 set 0:30 plank hold (hoge plank, op handen en voeten) 5 empty barbell…