2. | Mon 29-04Lang Quarteira |
3x |
|
3x |
100 gras |
85% |
1x |
150 |
95% |
p60'',60'',1'30 sp12,14,17' |
Lang Quarteira |
5x |
|
1x |
60'' fiets |
70% |
1x |
40'' fiets |
80% |
1x |
20'' |
90% |
1x |
100 |
40% |
1x |
60 |
50% |
p1,1,2,2 sp3,4,5,6 |
| Tue 30-04Combi Baan |
1x |
|
1x |
90 |
95% |
1x |
120 |
95% |
2x |
|
1x |
150 |
95% |
1x |
120 |
95% |
1x |
90 |
95% |
p6 sp6,8 p8,6 |
Lang Curacao |
1x |
1x |
100 |
75% |
1x |
1x |
150 |
80% |
1x |
1x |
200 |
85% |
1x |
1x |
200 |
85% |
1x |
1x |
150 |
85% |
1x |
1x |
100 |
90% |
p4,5,6,7,6 |
Midden Quarteira |
3x |
|
2x |
60'' fiets |
75% |
1x |
30'' fiets |
80% |
1x |
250 |
80% |
p1,1,2' sp15' |
Lang Baan |
1x |
4x |
200 |
60% |
1x |
3x |
200 |
65% |
1x |
2x |
200 |
70% |
1x |
1x |
200 |
75% |
p2,3,4 sp5 |
| Wed 01-05 | Thu 02-05Kracht Bahamas |
Overhead plate swing Lunge |
3x3 pk |
Seated Box Jump Single Leg |
3x3 pk |
Ab Roll-outs |
3x6 |
Good morning |
3x8 |
Hang Power Clean |
3x5 |
Squat 1B |
3x4 pk |
|
Lang Baan |
1x |
2x |
300 |
70% |
1x |
2x |
250 |
73% |
1x |
2x |
200 |
76% |
p2' sp15'-20' |
Hanmie Quarteira |
1x |
4x |
100 |
40% |
1x |
4x |
80 |
45% |
1x |
4x |
60 |
50% |
1x |
4x |
40 |
55% |
p: wandel sp5' |
Kracht Quarteira |
Seated Box Jump Single Leg |
4x4 pk |
Plate Swing Lunge |
4x4 pk |
Hamstring lean |
4x45'' |
Dragonfly |
4x5 |
Clean Lunge |
4x6 pk |
Scissors |
4x12 |
|
| Fri 03-05 | Sat 04-05World RelaysLang Quarteira - AM |
1x |
4x |
30 st.st. |
100% |
1x |
3x |
60 vliegend |
100% |
1x |
2x |
90 vliegend |
100% |
p2',4',6' sp6,8' |
Kracht Binnen |
Iliopsoas (keiser) |
3x10 pk |
Plate Swing Lunge |
4x8 pk |
Horz.-Abs-squat |
4x10 +15kg |
Legpress 1B |
3x7 pk |
Hang Power Clean |
4x7 |
Hip Thrust 1B |
3x7 pk |
Ab Roll-outs |
4x10 +10kg |
Single Leg HyperExtension |
3x10 pk |
|
| Sun 05-05World RelaysLang Baan |
4x |
|
1x |
100 |
95% |
1x |
80 |
95% |
1x |
60 |
95% |
p30'' sp6,8,10 |
Lang Baan |
4x |
|
1x |
60 |
95% |
1x |
60 |
95% |
1x |
60 |
95% |
p30'' sp6,8,10 |
Lang Baan |
4x |
|
1x |
100 |
95% |
1x |
80 |
95% |
1x |
60 |
95% |
p30'' sp6,8,10 |
|
3. | Mon 06-05 | Tue 07-05 | Wed 08-05Lang Baan |
1x |
1x |
300 |
50% |
1x |
|
1x |
300 |
50% |
1x |
150 |
75% |
1x |
|
1x |
280 |
52% |
1x |
140 |
77% |
1x |
|
1x |
260 |
54% |
1x |
130 |
79% |
1x |
|
1x |
240 |
56% |
1x |
120 |
81% |
1x |
|
1x |
220 |
57% |
1x |
110 |
83% |
1x |
|
1x |
200 |
60% |
1x |
100 |
85% |
1x |
2x |
100 |
85% |
p1'30 sp4 |
| Thu 09-05Harry Schulting Games 2...4 - Track&Field Series | Fri 10-05Lang Baan |
1x |
|
1x |
500 |
72% |
1x |
400 |
76% |
1x |
300 |
80% |
1x |
|
1x |
400 |
76% |
1x |
300 |
80% |
1x |
200 |
84% |
p8 sp20 |
| Sat 11-05Ter Specke Bokaal - Track & Field SeriesKracht Binnen |
Hang Power Clean |
2x(8x+4x) |
Iliopsoas (keiser) |
4x8 pk |
Squat 1B |
4x5 pk |
Ab Roll-outs |
4x8 |
Seated Box Jump Single Leg |
4x5 pk |
Glute-Lift |
3x12 pk |
Stepup Uitval |
4x5 pk |
Good morning |
SL 4x8 pk |
|
| Sun 12-05Lang AM Baan |
3x |
|
1x |
100 |
85% |
1x |
150 |
85% |
3x |
|
1x |
100 |
85% |
1x |
150 |
85% |
p1' sp6 ssp12 |
Lang Baan |
3x |
|
1x |
300 |
80% |
1x |
90 |
95% |
1x |
150 |
90% |
p3-2 sp10-15 |
|
1. | Mon 13-05 | Tue 14-05Lang PM Baan |
4x |
|
1x |
10 sleep 20kg |
90% |
1x |
20 sleep 10kg |
90% |
1x |
30 blok start |
90% |
1x |
30 dopjes 7v vliegend |
100% |
1x |
4x |
60 vliegend |
100% |
p1'30-2 sp5, p5 |
| Wed 15-05 | Thu 16-05Lang Baan |
3x |
|
1x |
300 |
80% |
1x |
200 |
75% |
1x |
100 |
70% |
p1' sp12,15' |
Kort Baan |
3x |
|
1x |
200 |
80% |
1x |
160 |
85% |
1x |
120 |
90% |
p6,8 sp10 |
| Fri 17-05Asterix Trackmeeting 2024 | Sat 18-05Next Generation Athleti... (WA Continental Tour)Kracht Binnen |
Legpress |
4x8 |
Hang Power Clean |
4x8 |
Planking |
4x45'' |
Glide-and-stretch |
4x8 pk |
Overhead plate swing step-up |
4x5 pk |
Hamstring lean |
4x30'' |
Balzitten |
4x60'' |
Glute-Lift |
3x10x60% pk |
|
Kracht NK teams Binnen |
Hang Power Clean |
4x6 |
Planking |
4x45'' |
Glide-and-stretch |
4x8 pk |
Overhead plate swing step-up |
4x4 pk |
Balzitten |
4x60'' |
|
| Sun 19-05 NK Teams [2024] |