EVEN : Jarak Menengah (800m & 1500m) SASARAN EVEN : POPDA

PERIODE : Pers. Uumum NAMA ATLET : Lely Angreini

MESSO :1:1 SASARAN : 800m 02.50
MINGGU KE :1-4
SENIN SELASA RABU KAMIS JUMAT SABTU MINGGU
Easy Running Core Exircise Daya Tahan Libur Daya Tahan Kecepatan Beban dengan medicine
aktif ball
- Diynimic Warming - Dynimic Warming - Dynimic Warming - Dynimic Warming
Up Up Up (sepedaan Up - Dynimic Warming Up
,renang
- Drill ABC - Drill ABC - Drill ABC dll) - Drill ABC - Drill ABC

FULL ISTIRAHAT
- Jogging 45 menit - Core Stabilisasi - 1000 x 3 - 400 x 6 - Chest throw
Circuit (in 03.30 rest 3m) (in 01.25 rest 1.30m)
- Colling down - Back throw
- 12 item agility x 3 - Colling down - Colling Down
- Abdominal 150x - Overhead throw
set
- - Abdominal 150x - Abdominal 150x
- Kelenturan - Squat jump
- Coling down
- Kelenturan - Kelenturan
- Lunges
- Push up 20x
- Crounch overhead
- Back up 20x
throw