2. | Mon 26-02 | Tue 27-02NSK Baan |
1x |
1x |
150 |
80% |
1x |
1x |
200 |
95% |
1x |
1x |
150 |
95% |
p6,15 |
Kracht Binnen |
Good morning |
4x6x60% |
Overhead plate step-up |
3x4 pk + 20kg |
Hang Power Clean |
4x4x75% |
Dragonfly |
4x5 |
Iliopsoas (keiser) |
4x5 pk (sneltrainer mag ook) |
Balzitten |
4x60'' roteren met bal |
|
| Wed 28-02 | Thu 29-02Lang Baan |
3x |
|
1x |
300 |
55% |
1x |
300 |
60% |
1x |
300 |
65% |
p3' sp5' |
Kort Baan |
3x |
|
1x |
200 |
60% |
3x |
60 |
85% |
p2',1',1' sp5' |
| Fri 01-03 | Sat 02-03NSK Indoor 2024 | Sun 03-03Algemeen Binnen |
Hang Power Clean |
4x7x75% |
Planking Bosu |
4x60'' |
Hip Thrust 1B |
4x8x60% pk |
Iliopsoas (keiser) |
4x8x60% pk |
Squat 1B |
4x8x60% pk |
Glute-Lift |
3x10x60% pk |
Seated Box Jump |
4x8 |
H-Bosu |
6x15'' |
|
Lang Baan |
1x |
1x |
400 |
45% |
1x |
1x |
350 |
48% |
1x |
1x |
300 |
51% |
1x |
1x |
250 |
54% |
1x |
1x |
200 |
56% |
1x |
1x |
150 |
60% |
1x |
1x |
100 |
65% |
p2' |
|
3. | Mon 04-03 | Tue 05-03Lang baan |
3x |
|
1x |
150 |
75% |
1x |
120 |
80% |
1x |
90 |
85% |
1x |
60 |
90% |
p3' sp6' |
Kort Baan |
3x |
|
1x |
120 |
75% |
1x |
100 |
80% |
1x |
80 |
85% |
1x |
60 |
90% |
p3' sp6' |
| Wed 06-03 | Thu 07-03Kort Baan |
4x |
|
1x |
200 |
65% |
1x |
100 |
85% |
p20'' sp6,7,8' |
Lang - Alt Baan |
1x |
2x |
400 |
50% |
1x |
2x |
300 |
55% |
1x |
2x |
200 |
65% |
1x |
2x |
150 |
75% |
p2 sp5 |
| Fri 08-03Lang Baan |
1x |
2x |
120 |
80% |
1x |
3x |
90 |
85% |
1x |
3x |
60 |
90% |
p3 sp6 |
| Sat 09-03 | Sun 10-03Kracht Binnen |
Hang Power Clean |
4x8x60% |
Ab Roll-outs |
4x8+10kg |
Box Jumps |
4x10 |
Overhead farmers walk |
4x2x15m 20kg |
Scissors |
4x12x50% |
Good morning |
4x8x60% |
Legpress |
4x10x60% |
Overhead plate step-up |
4x5x60% |
|
|
1. | Mon 11-03 | Tue 12-03 | Wed 13-03 | Thu 14-03Lang Baan |
1x |
|
1x |
400 |
54% |
1x |
350 |
56% |
1x |
300 |
57% |
1x |
250 |
60% |
1x |
|
1x |
350 |
56% |
1x |
300 |
57% |
1x |
250 |
60% |
1x |
200 |
62% |
p3' sp6' p4' |
Midden Baan |
3x |
|
1x |
300 |
56% |
1x |
250 |
60% |
1x |
200 |
64% |
p3' sp6' |
| Fri 15-03 | Sat 16-03Kracht Binnen |
Hang Power Clean |
5x8x60% |
Glute-Lift |
3x12x60% pk |
Plate Swing Lunge |
4x4 pk |
Horz.-Abs-squat |
4x12+15kg |
Squat 1B |
5x5x60% pk |
Buik zijwaarts uitstoten |
4x16x60% |
Stepup Uitval |
4x5x60% pk |
Good morning |
4x8x60% |
|
| Sun 17-03 |
2. | Mon 18-03 | Tue 19-03Kort Baan |
1x |
4x |
30 |
95% |
1x |
4x |
60 |
95% |
1x |
4x |
60 |
95% |
1x |
4x |
40 |
95% |
p90'' sp5 |
| Wed 20-03 | Thu 21-03Lang Baan |
3x |
|
1x |
400 |
60% |
1x |
300 |
65% |
1x |
200 |
70% |
p3' sp8' |
Lang Baan |
3x |
|
1x |
350 |
62% |
1x |
250 |
67% |
1x |
150 |
72% |
p3' sp8' |
Kort Baan |
1x |
2x |
180 |
75% |
1x |
2x |
140 |
80% |
1x |
2x |
100 |
85% |
1x |
2x |
60 |
90% |
p3' sp6' |
| Fri 22-03Lang Baan |
2x |
3x |
90 |
100% |
1x |
6x |
30 |
95% |
p4' sp6' p2' |
Lang Baan |
2x |
3x |
90 |
90% |
1x |
4x |
30 |
90% |
p4' sp6' p2' |
| Sat 23-03 | Sun 24-03Kracht Binnen |
Planking Bosu |
4x60'' |
Legpress 1B |
4x8x60% pk |
Dragonfly |
4x6 |
Hip Thrust 1B |
4x8x60% pk |
Start Snap |
3x5x60% pk |
Squat 1B |
Bosu 3x8 10kg over head pk |
H-Bosu |
5x20 |
Hang Power Clean |
4x10x60% |
|
Lang Baan |
4x |
|
1x |
150 |
85% |
1x |
120 |
95% |
p40'' sp8,10,12 |
|
3. | Mon 25-03 | Tue 26-03Lang Baan |
5x |
|
1x |
60 |
95% |
1x |
80 |
90% |
1x |
100 |
85% |
p30'' sp6,8,9,10 |
| Wed 27-03 | Thu 28-03Lang Baan |
3x |
|
1x |
400 |
50% |
1x |
200 |
75% |
p1' sp5-8' |
| Fri 29-03 | Sat 30-03Kracht Binnen |
Rug armen over bal |
4x20h |
Clean Lunge |
4x5x75% pk |
Ab Roll-outs |
4x8 +10kg |
Squat 1B |
4x5x75% pk |
Hamstring lean |
4x40'' |
Overhead plate swing step-up |
4x5+10kg pk |
Stepup Uitval |
3x4 +20kg pk |
Buik zijwaarts uitstoten |
4x6+15kg pk |
|
Kort Baan |
2x |
|
1x |
150 |
75% |
1x |
90 |
85% |
p90'' sp15' |
| Sun 31-03 |