3. | Mon 27-03
| Tue 28-03
Alternatief Baan | 2x | | 1x | 400 | 50% | | | 1x | 200 | 70% | 2x | | 1x | 300 | 55% | | | 1x | 200 | 70% | 2x | | 1x | 300 | 60% | | | 1x | 200 | 70% | p1' sp3' |
| Wed 29-03
| Thu 30-03Endurance Potch | 1x | | 1x | 300 | 60% | | | 1x | 400 | 40% | | | 1x | 300 | 60% | 1x | | 1x | 200 | 70% | | | 1x | 300 | 50% | | | 1x | 200 | 70% | 1x | | 1x | 150 | 80% | | | 1x | 200 | 60% | | | 1x | 150 | 80% | p2' sp6,8' |
| Fri 31-03Circuit 14 wedstrijd 1
Kracht Potch | Rug armen over bal | 4x20h | Clean Lunge | 4x5x75% pk | Ab Roll-outs | 4x8 +10kg | Squat 1B | 4x5x75% pk | Hamstring lean | 4x40'' | Hip Thrust 1B | 4x5x75% pk | Stepup Uitval | 3x4 +20kg pk | Buik zijwaarts uitstoten | 4x6+15kg pk | |
| Sat 01-04Openingswedstrijd 2023
Kracht Potch | Rug armen over bal | 4x20h | Clean Lunge | 4x5x75% pk | Ab Roll-outs | 4x8 +10kg | Squat 1B | 4x5x75% pk | Hamstring lean | 4x40'' | Hip Thrust 1B | 4x5x75% pk | Stepup Uitval | 3x4 +20kg pk | Buik zijwaarts uitstoten | 4x6+15kg pk | |
| Sun 02-04 |
1. | Mon 03-04
| Tue 04-04
Kort Baan | 4x | | 1x | 30 | 80% | | | 1x | 60 | 90% | | | 1x | 30 | 80% | p30'' sp5,6,7 |
| Wed 05-04
| Thu 06-04
Lang Baan | 3x | | 1x | 300 | 65% | | | 1x | 300 | 75% | 1x | | 1x | 300 | 75% | p3' sp8' |
Kort Baan | 3x | | 1x | 200 | 65% | | | 1x | 160 | 75% | | | 1x | 120 | 85% | p3' sp6' |
| Fri 07-04
Kracht Binnen | Legpress 1B | 8-6-4-2 60-...-90 | Dragonfly | 4x6 | Hip Thrust 1B | 8-6-4-2 60-...-90 | Good morning | 4x10x60% | Start Snap | 3x5x60% pk | Buik zijwaarts uitstoten | 3x6x5kg pk | Seated Box Jump | 4x10 | Glute-Lift | 3x12x60% pk | |
| Sat 08-04
Kracht Binnen | Legpress 1B | 8-6-4-2 60-...-90 | Dragonfly | 4x6 | Hip Thrust 1B | 8-6-4-2 60-...-90 | Good morning | 4x10x60% | Start Snap | 3x5x60% pk | Buik zijwaarts uitstoten | 3x6x5kg pk | Seated Box Jump | 4x10 | Glute-Lift | 3x12x60% pk | |
| Sun 09-04 |
2. | Mon 10-04Testwedstrijd Prins Hendrik 2023
| Tue 11-04
Kort Baan | 1x | | 3x | 60 | 95% | 1x | | 2x | 90 | 90% | 1x | | 5x | 30 | 95% | p1',4',2' sp26 |
| Wed 12-04
| Thu 13-04
| 4x | | 4x | 30 | 90% | p1'30 sp4' |
| Fri 14-04Circuit 14 - Wedstrijd 2
Kracht Potch | Plate Swing Lunge | 4x6 pk + 20kg | Planking Bosu | 4x40'' + 10kg | Single Leg HyperExtension | 4x10 +10kg pk | Clean Lunge | 4x5x75% pk | Squat 1B | 8-6-4-2 60-...-90 | Seated Box Jump Single Leg | 4x4 pk | Ab Roll-outs | 4x8 + 10kg | H-Kicks | 5x20'' | |
| Sat 15-04
Kracht Binnen | Plate Swing Lunge | 4x6 pk + 20kg | Planking Bosu | 4x40'' + 10kg | Single Leg HyperExtension | 4x10 +10kg pk | Clean Lunge | 4x5x75% pk | Squat 1B | 8-6-4-2 60-...-90 | Seated Box Jump Single Leg | 4x4 pk | Ab Roll-outs | 4x8 + 10kg | H-Kicks | 5x20'' | |
| Sun 16-04 |
3. | Mon 17-04 | Tue 18-04
| Wed 19-04 | Thu 20-04
| Fri 21-04 | Sat 22-04
Kracht Binnen | Rug armen over bal | 4x12 | Glute-Lift | 3x12x60% pk | Planking | 4x60 | Squat Jump | 4x8x60% | Good morning | 4x8x60% | Stepup Uitval | 4x5x60% pk | Hang Power Clean | 5x5x75% | |
| Sun 23-04Competitie U18/U20Lang Baan | 1x | | 1x | 180 | 70% | | | 1x | 160 | 75% | | | 1x | 140 | 80% | 1x | | 1x | 140 | 85% | | | 1x | 120 | 90% | | | 1x | 100 | 95% | p4,6 sp8 p6,8 |
Lang Baan | 2x | | 1x | 180 | 70% | | | 1x | 150 | 75% | | | 1x | 120 | 80% | p4,6 sp8 |
Kort Baan | 1x | | 1x | 150 | 80% | | | 1x | 120 | 85% | | | 1x | 90 | 90% | 1x | | 1x | 120 | 90% | | | 1x | 90 | 95% | | | 1x | 60 | 97% | p4,6 sp8 p6,8 |
|
1. | Mon 24-04
| Tue 25-04
| Wed 26-04
Lang Quarteira | 1x | | 1x | 400 | 80% | 1x | | 1x | 350 | 84% | 1x | | 1x | 300 | 88% | 1x | | 1x | 250 | 92% | p10,12,15 |
Lang Quarteira | 1x | | 1x | 500 | 70% | 1x | | 1x | 450 | 75% | 1x | | 1x | 350 | 80% | 1x | | 1x | 300 | 85% | p10,12,15 |
| Thu 27-04Lang Baan | 1x | | 1x | 300 | 65% | | | 1x | 250 | 70% | | | 1x | 200 | 75% | 1x | | 1x | 250 | 70% | | | 1x | 200 | 75% | | | 1x | 150 | 80% | p6 sp12 p6 |
| Fri 28-04 | Sat 29-04AV NOP Special
Lang Quarteira | 1x | | 4x | 80 | 90% | 1x | | 4x | 70 | 90% | 1x | | 4x | 60 | 90% | 1x | | 4x | 50 | 90% | p20,15,10,7'' sp6,8,10 |
Kort Quarteira | 1x | | 4x | 60 | 90% | 1x | | 4x | 50 | 90% | 1x | | 4x | 40 | 90% | 1x | | 4x | 30 | 90% | p20,15,10,7'' sp6,8,10' |
| Sun 30-04Kracht Binnen | Planking Bosu | 4x60 | H-Bosu | 4x20'' | StepUp Ins.Oms | 3x5x15kg pk | Box Jumps | 4x8 | Clean Lunge | 4x5x75% pk | Hip Thrust 1B | 4x5x75% pk | Legpress | 4x7x75% | Buik zijwaarts uitstoten | 4x6 pk | |
Combi Quarteira | 1x | | 1x | 90 | 95% | 1x | | 1x | 120 | 95% | 1x | | 1x | 150 | 95% | 1x | | 1x | 120 | 95% | 1x | | 1x | 90 | 95% | p8,9,10,12 |
Kracht Quarteira | Planking | 4x60'' +10kg | H-Bosu | 4x20'' | Start Snap | 3x5x15kg pk | Clean Lunge | 4x5x75% pk | Legpress | 4x7x75% | Buik zijwaarts uitstoten | 4x6 pk | |
|