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JUILLET
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D 1
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L 2
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45' footing + 10 lignes droites ( retour marchant )
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M 4
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20' footing + 10' PPG + 10 à 12 * 200m ( recup = temps d'effort ) + 10' footing
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V 6
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20' footing + 3*30s exercices PPG r=1' + 10' footing
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D 8
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1h30' footing
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L 9
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50' footing + 10 lignes droites ( retour marchant )
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M 11
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20' footing + 10' PPG + 10 * 400m ( recup = temps d'effort ) + 10' footing
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V 13
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20' footing + 3*30s exercices PPG r=1' + 10' footing
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D 15
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1h45' footing
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L 16
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55' footing + 10 lignes droites ( retour marchant )
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M 18
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20' footing + 10' PPG + 10 à 12 * 300m ( recup = temps d'effort ) + 10' footing
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V 20
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20' footing + 3*30s exercices PPG r=1' + 10' footing
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D 22
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1h50' footing
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L 23
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50' footing + 10 lignes droites ( retour marchant )
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M 25
|
20' footing + 10' PPG + 10 à 12 * 30" côtes ( recup = descente ) + 10' footing
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V 27
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40' footing
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D 29
|
1h30' footing
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exercices PPG : pompes - petits sauts sur place jambes tendues - gainage abdominal frontal
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chaise - gainage abdominal latéral - fentes dynamiques - abdos relevé buste
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Année 2016
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