1. | Mon 27-12 | Tue 28-12Lang Baan |
4x |
|
1x |
300 |
55% |
1x |
100 |
75% |
1x |
60 |
85% |
1x |
30 |
95% |
p15'',20m,20m sp6,8,10 |
Lang Weg |
3x |
|
1x |
3' |
50% |
1x |
30'' |
75% |
3x |
|
1x |
2' |
55% |
1x |
30'' |
75% |
3x |
|
1x |
1' |
60% |
1x |
30'' |
75% |
p1' sp3' |
| Wed 29-12 | Thu 30-12Lang Baan |
1x |
|
1x |
350 |
56% |
1x |
300 |
60% |
1x |
250 |
64% |
1x |
|
1x |
300 |
60% |
1x |
250 |
64% |
1x |
200 |
68% |
1x |
|
1x |
250 |
64% |
1x |
200 |
68% |
1x |
150 |
72% |
p2' sp6'-8' |
Kort Baan |
4x |
|
1x |
150 |
75% |
1x |
80 |
84% |
1x |
60 |
88% |
1x |
40 |
92% |
p30m/15'' sp6' |
| Fri 31-12Kracht Binnen |
Planking Bosu |
4x60'' +15kg |
Legpress 1B |
3x10x60% |
Single Leg HyperExtension |
4x8x60% pk |
Dragonfly |
4x6 |
H-Bump |
4x12 |
Stepup Uitval |
3x5x60% pk |
Hang Power Clean |
3x5x80% |
Hip Thrust |
4x8x70% |
|
| Sat 01-01 | Sun 02-01STAX Indoor |
2. | Mon 03-01Lang Baan |
1x |
|
1x |
300 |
60% |
1x |
250 |
64% |
1x |
200 |
68% |
1x |
|
1x |
250 |
64% |
1x |
200 |
68% |
1x |
150 |
72% |
p3' sp6' |
| Tue 04-01Kort Baan |
4x |
|
1x |
10 + 20kg |
80% |
1x |
20 + 15kg |
80% |
1x |
30 + 10kg |
80% |
1x |
40 + blok |
80% |
1x |
60 |
80% |
p<1' sp5 |
Kort Baan |
5x |
|
1x |
80 |
75% |
1x |
60 |
75% |
1x |
40 |
75% |
p40'' sp3,4,5,6 |
Alternatief Binnen |
4x |
|
1x |
60'' roei |
70% |
1x |
30'' roei |
80% |
Lunge Squat |
3x8x60% |
H-Bosu |
4x45'' |
Hang Power Clean |
4x7x75% |
Planking |
4x60'' +15kg |
Iliopsoas (keiser) |
3x8 p.k |
p60'' |
| Wed 05-01 | Thu 06-01Alternatief Binnen |
4x |
2x |
40'' roei |
75% |
Legpress |
4x10x60% |
Hamstring lean |
4x45 |
Hang Power Clean |
4x10x60% |
Planking |
4x1'15 |
Hip Thrust |
4x10x60% |
p1'20 |
| Fri 07-01 | Sat 08-01Jump 'n Run | Sun 09-01Kracht Binnen |
Hamstring lean |
4x6 |
Squat 1B |
4x8x60% |
Ab Roll-outs |
4x8 +15kg |
Scissors |
4x12x60% |
StepUp Ins.Oms |
3x5x60% pk |
Box Jumps |
1B 4x6 |
Clean Lunge |
4x7x75% |
Hip Thrust 1B |
4x6x75% |
|
|
3. | Mon 10-01Alternatief Thuis |
Hamstring lean |
4x40'' |
Ab Roll-outs |
4x8 +10kg |
Squat 1B |
4x6x60% pk |
Clean Lunge |
4x6x60% pk |
Hip Thrust 1B |
4x6x60% pk |
|
| Tue 11-01Kort Baan |
1x |
4x |
80 |
85% |
1x |
5x |
60 |
90% |
1x |
6x |
40 |
95% |
p2' sp6 |
| Wed 12-01 | Thu 13-01Lang Baan |
2x |
|
1x |
500 |
54% |
1x |
400 |
56% |
1x |
300 |
60% |
0x |
1x |
150 |
80% |
p4 sp8 |
Lang Baan |
2x |
3x |
300 |
55% |
0x |
0x |
150 |
70% |
p4' sp8' |
Kracht |
Planking |
4x45 |
Legpress 1B |
4x8x60% pk |
Glute-Lift |
3x12x60% pk |
Good morning |
4x8x60% |
Lunge |
4x8x60% pk |
|
| Fri 14-01 | Sat 15-01VS indoor 2022Kracht Binnen |
Glide-and-stretch |
4x6 |
Legpress 1B |
4x8x60% |
Ab Roll-outs |
4x8 +15kg |
Scissors |
4x12x60% |
StepUp Ins.Oms |
3x5x60% pk |
Box Jumps |
1B 4x6 |
Hang Power Clean |
4x7x75% |
Hip Thrust 1B |
4x6x75% |
|
| Sun 16-01Kracht Binnen |
Legpress 1B |
4x8x60% |
Ab Roll-outs |
4x8 +15kg |
Box Jumps |
1B 4x6 |
Hang Power Clean |
4x7x75% |
Hip Thrust 1B |
4x6x75% |
|
|
1. | Mon 17-01 | Tue 18-01Lang Baan |
1x |
|
1x |
180 |
80% |
1x |
60 |
95% |
2x |
|
1x |
150 |
85% |
1x |
60 |
95% |
2x |
|
1x |
120 |
90% |
1x |
60 |
95% |
2x |
|
1x |
100 |
95% |
1x |
60 |
95% |
p30'' sp4' |
Kort Baan |
1x |
|
1x |
150 |
80% |
1x |
50 |
95% |
2x |
|
1x |
120 |
85% |
1x |
50 |
95% |
2x |
|
1x |
100 |
90% |
1x |
50 |
95% |
2x |
|
1x |
80 |
95% |
1x |
50 |
95% |
p30'' sp4' |
| Wed 19-01 | Thu 20-01Lang Baan |
5x |
|
1x |
200 |
50% |
1x |
100 |
40% |
1x |
200 |
60% |
p0 sp5,6,7,8 |
Lang Baan |
5x |
|
1x |
200 |
50% |
1x |
200 |
70% |
p60'' sp5,6,7,8 |
Kort Baan |
1x |
3x |
6h |
90% |
1x |
3x |
5h |
90% |
1x |
3x |
4h |
90% |
1x |
3x |
3h |
90% |
p1'30 sp5' |
Kort Baan |
6x |
|
1x |
60 |
85% |
1x |
40 |
40% |
1x |
50 |
85% |
p0' sp5,6,7,8' |
Kracht Binnen |
Planking |
4x45'' |
Legpress 1B |
4x8x60% pk |
Glute-Lift |
3x12x60% pk |
Hamstring lean |
4x40'' |
Lunge |
4x8x60% pk |
Iliopsoas (keiser) |
4x8x60% pk |
|
| Fri 21-01 | Sat 22-01Kracht Binnen |
Mini Lift |
* |
Hang Power Clean |
* |
Hip Thrust |
* |
Planking |
5x40''+15kg |
Hamstring lean |
5x40 |
Glute-Lift |
3x12x60% |
Box Jumps |
4x10 |
B zijlig indraaien |
3x8x5kg pk |
|
| Sun 23-01Journée Open (CJESMa)Kort Baan |
4x |
|
1x |
20 sleep |
70% |
1x |
30 |
90% |
1x |
30 dopjes |
80% |
4x |
|
1x |
30 sleep |
70% |
1x |
60 |
90% |
1x |
30 dopjes |
70% |
p30'' sp4', 6' tussen sets |
|
2. | Mon 24-01 | Tue 25-01Lang Baan |
5x |
|
1x |
200 |
60% |
1x |
200 |
70% |
p40'' sp4,5,6,8 |
Lang Baan |
4x |
|
1x |
200 |
60% |
1x |
200 |
70% |
p90'' sp4,5,6,8 |
| Wed 26-01 | Thu 27-01Kort Baan |
1x |
3x |
150 |
75% |
1x |
3x |
120 |
85% |
1x |
3x |
90 |
95% |
p3 sp8 |
Alternatief Binnen |
Ab Roll-outs |
4x8 |
Legpress 1B |
4x5x70% pk |
Box Jumps |
4x8 |
Iliopsoas (keiser) |
4x8 pk |
Hang Power Clean |
4x10x60% |
|
| Fri 28-01 | Sat 29-01Limieten Wedstrijd | Sun 30-01Lang Weg |
3x |
3x |
40'' |
60% |
3x |
3x |
30'' |
65% |
3x |
3x |
20'' |
70% |
p20'', 30'', 20'' sp2 |
Kracht Binnen |
Planking |
4x60'' +15kg |
Legpress 1B |
3x10x60% |
Single Leg HyperExtension |
4x8x60% pk |
H-Bump |
4x12 |
Hang Power Clean |
3x5x80% |
Hip Thrust |
4x8x70% |
|
Kracht Binnen |
Planking |
4x60'' +15kg |
Squat 1B |
3x10x60% |
Box Jumps |
4x8x60% pk |
H-Bump |
4x12 |
Hang Power Clean |
3x5x80% |
Hip Thrust 1B |
4x8x70% |
Glute-Lift |
3x10x60% pk |
Ab Roll-outs |
4x6 |
|
|
3. | Mon 31-01 | Tue 01-02 | Wed 02-02 | Thu 03-02Lang Baan |
3x |
|
1x |
300 |
50% |
1x |
250 |
55% |
1x |
200 |
60% |
p60'' sp5-6 |
| Fri 04-02 | Sat 05-02 6e ITS Trackmeeting Sotra-Isokin | Sun 06-02 |