* Trainingstage Content

25

8/8
19,5
5/5/5
70

6/5/5
60/65/65
8/8
19,5

5/5/5
35


5/5/5
63





5/5/5
63
5/5/5
50


5/4/4
63


4/3/4
107/107/105




5/5/5
60


5/5/3
105



6/5/5
102/105/105

12
6/6/6
100



5/5/5
57
8/8


8/6/5
100/102/
8
4


8/8/6
50
8/8/8
63



5/8/8
50
8/8/8
60

4/4
105
8


5/5/5
55
4/3//4
105


8/8/8
50/55/60


8/8/8

6/6/6

8
300g



5/5/3
110
5/5/4
105
8/8/8
50
5/5/5
50

5/5/5
50
8
1


5/4/4
110
4/4/
105

5/5/5
50
8/8/8
50
8
3/3/3
5/5/5
40/45/50

8/8



8/8

8
3
4/4/4
110
8/8


6/8/8
50
8/8

8/8

8/8

8/8

8/8/
45

6/5
102
8/8

8/8


8
3
8

8/8/8
40/40/45
5/4/4
110
3/6/
105/100:

1:15min Pause
40s 40s 40s 40s 39,3
7/7/9
50

Regeneration
42s 42s 39s
1:30min Pause
38,5s 38,5s 33,5s 37,5s 38,8s
5/8/8
40

5/5/5
50/55/55


8
10
8
3




1:30min Pause
1:08min 1:08min 1:09min
5/5/4
105
8
3


1:45min Pause
1:09min 1:06min 1:06min 1:05min 1:02min






5/5/5
6cm, 9cm


8

8 1Arm
10
1:45min Pause
1:10min 1:08min 1:10min








8

5/5/6
50
8



3×8

1:45min Pause
1:07min 1:04min 1:03min 1:03min 1:07min




1:06mim 1:02mim 1:03min 1:02min 1:06min

16/9/19

5/8/8
30
8
3
5/5/5
45


3/2/3
70/70/65



1:12mim 1:09min 1:04min 1:04min




5/4/3
105

1:16min 1:08min 1:08min


1:02min 1:02min 1:02min 1:06min 1:02min
5/5/4
30


8
3
8
3






8
3
5/5/5
48




8

8


11/8/8

8/8/8/8
20/23


8
3








8
3
5/5/5
45



9/7/10






8
3

6

12/9,6s 12/9,6s 12/9,1s 12/8,7s 12/8,5s
45/45/45/45/40


8
8
8
3








8
3


5/5/5
45/45/45



5/5



8
3
8
3
6/6/6
42,5/45/45



2/2/2/1/1
72


8
3


5/5/5
40/40/45


5/5/5
42




6


8
3

2/2/1/1/1
73
5/5/5
30/35/40
5 / 5 / 5
67







8
45




12/10/8
90


12/10/8
80/90





3/3/3




5 / 5 / 8
40



5 / 5 / 5
40
3/3/3/3/2
68



8



5×3
65

5 / 5 / 5
40/ 50 / 50
8

8


8

8

8

12

5 / 5 / 5
70 / 73 / 73
5 / 5 / 5
40
* Trainingstage Content