3. | Mon 27-03 | Tue 28-03 | Wed 29-03 | Thu 30-03Lang Baan |
3x |
|
1x |
400 |
50% |
1x |
300 |
55% |
1x |
200 |
60% |
p2 sp8,10 |
Lang Baan |
3x |
|
1x |
300 |
50% |
1x |
240 |
55% |
1x |
180 |
60% |
p2 sp8,10 |
Kracht Binnen |
Hang Power Clean |
4x8x60% |
Single Leg HyperExtension |
3x6x60% pk |
Scissors |
4x12x60% |
Horz.-Abs-squat |
3x8x60% pk |
|
Lang Baan |
3x |
|
1x |
250 |
50% |
1x |
200 |
55% |
1x |
150 |
60% |
p2 sp8,10 |
| Fri 31-03 | Sat 01-04openingswedstrijd Atilla | Sun 02-04 |
1. | Mon 03-04 | Tue 04-04Lang 2 Baan |
1x |
3x |
240 |
65% |
1x |
3x |
180 |
70% |
1x |
3x |
120 |
75% |
p2 sp6 |
Lang Baan |
2x |
4x |
80 |
80% |
3x |
4x |
60 |
80% |
p90'' sp5 |
| Wed 05-04 | Thu 06-04Kracht Binnen |
Hang Power Clean |
4x8x70% |
Horz.-Abs-squat |
3x8x60% pk |
Box Jumps |
4x10 |
Hamstring lean |
4x40'' |
|
| Fri 07-04Kort Baan |
1x |
2x |
160 |
75% |
1x |
2x |
140 |
80% |
1x |
2x |
120 |
85% |
1x |
2x |
100 |
90% |
p2 sp6 |
| Sat 08-04Kracht Binnen |
Clean Lunge |
3x8x60% pk |
Mini Lift |
4x10x60% |
Planking Bosu |
4x60'' |
Box Jumps |
4x10 |
Single Leg HyperExtension |
3x8x60% pk |
Balzitten |
4x60'' |
|
| Sun 09-04Kracht Binnen |
Keiser start |
3x5 |
Dragonfly |
4x6 |
Start Snap |
3x4 pk |
Hang Power Clean |
1x10x60% |
Hang Power Clean |
1x8x70% |
Hang Power Clean |
1x6x75% |
Hang Power Clean |
1x4x80% |
Planking Bosu |
4x60''×60% |
|
|
2. | Mon 10-04 | Tue 11-04 | Wed 12-04 | Thu 13-04Kracht Binnen |
Squat Jump |
4x6x60% |
H-Bump |
4x10 |
Horz.-Abs-squat |
3x8x60% pk |
Hip Thrust |
1x10x60% |
Hip Thrust |
1x8x70% |
Hip Thrust |
1x6x75% |
Hip Thrust |
1x4x80% |
|
Lang Baan |
4x |
|
1x |
300 |
55% |
1x |
200 |
75% |
p30'' sp10,12,15 |
Kort Baan |
1x |
3x |
60 |
85% |
1x |
4x |
40 |
90% |
1x |
5x |
20 |
95% |
P1'30 sp8,10 |
Midden Baan |
1x |
1x |
180 |
50% |
1x |
1x |
160 |
55% |
1x |
1x |
140 |
60% |
1x |
1x |
120 |
65% |
1x |
1x |
100 |
70% |
1x |
1x |
80 |
75% |
p4-6 |
| Fri 14-04 | Sat 15-04 | Sun 16-04 |
3. | Mon 17-04AV Triathlon AmersfoortInstuif | Tue 18-04 | Wed 19-04 | Thu 20-04Kracht Binnen |
Box Jumps |
4x10 |
Glute-Lift |
3x8x60% pk |
Clean Lunge |
3x5x75% pk |
Planking Bosu |
4x60'' |
|
| Fri 21-04 | Sat 22-04Kort Baan |
1x |
1x |
180 |
55% |
1x |
1x |
160 |
60% |
1x |
1x |
140 |
65% |
1x |
1x |
120 |
70% |
1x |
1x |
100 |
75% |
1x |
1x |
80 |
80% |
p4-6 |
| Sun 23-04Hortas hurdlesKracht Baan |
Hang Power Clean |
4x6x75% |
Horz.-Abs-squat |
3x8x60% pk |
Hip Thrust 1B |
3x5x75% pk |
Hamstring lean |
4x40'' |
MiniPull |
4x10x60% |
Balzitten |
E 4x60'' |
|
|
1. | Mon 24-04 | Tue 25-04Kracht Binnen |
Single Leg HyperExtension |
4x8x60% pk |
Scissors |
4x12x60% |
Hip Thrust |
4x10x60% |
Planking Bosu |
4x60'' |
|
Lang |
4x |
3x |
100 |
80% |
p40'' sp6,8,10 |
Lang |
4x |
3x |
100 |
60% |
p40'' sp6,8,10 |
| Wed 26-04 | Thu 27-04 | Fri 28-04 | Sat 29-04 | Sun 30-04CompetitieKracht Baan |
H-Bump |
4x10x60% |
Planking Bosu |
4x60''×60% |
Mini Lift |
4x10x60% |
Clean Lunge |
3x5x75% pk |
Keiser start |
3x5x7 |
|
|