Mois de Janvier 09
| Musculation | Natation | Course à Pied | Sports divers |
| 1 |
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| 2 |
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| 3x250m+1x6'+3x250m+2x3' |
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| 3 |
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| 45' aéré |
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| 4 |
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| 35' trankil |
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| 5 |
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| 6 | Pompes, Abdos |
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| Badminton |
| 7 |
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| 8 |
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| 9 | |
| 30 min cool | Volley |
| 10 |
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| 35 min |
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| 11 | Tractions |
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| 12 |
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| 25' + 4x 3' (~ 900m) |
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| 13 | Tractions |
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| 14 |
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| 25' + 5x 1' rapide |
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| 15 |
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| 40 min trankil |
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| 16 |
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| 17 |
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| 25 min |
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| 18 |
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| Cross de Verrière 9Kms ~ 34min |
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| 19 |
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| 50' aéré |
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| 20 |
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| 21 |
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3x500(1'27;1'33;1,32) 6x300 (55,57,56,52,52,52) 3x500(1'29;1'31,1'34)
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| 22 |
| 30' |
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| 23 | Tractions |
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| Foot en salle |
| 24 |
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| 25 |
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Foulée 18 15 Kms 1h13 cool
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| 26 |
Tractions, pompes |
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| Gym ludique |
| 27 |
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| 28 | Tractions |
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| 29 | Tractions, pompes |
| 40 min |
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| 30 |
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| 31 |
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