1. | Mon 28-02 | Tue 01-03Kort Baan |
5x |
|
1x |
60 |
90% |
1x |
50 |
90% |
1x |
40 |
90% |
1x |
30 |
90% |
p20m sp5-6 |
| Wed 02-03 | Thu 03-03Lang Baan |
1x |
2x |
500 |
55% |
1x |
2x |
400 |
60% |
1x |
2x |
300 |
65% |
1x |
1x |
200 |
70% |
p4 sp6-8 |
Lang Baan |
1x |
2x |
400 |
55% |
1x |
2x |
300 |
60% |
1x |
2x |
250 |
65% |
1x |
1x |
200 |
70% |
p4 sp6-8 |
| Fri 04-03 | Sat 05-03Kracht |
Planking Bosu |
4x60'' +10kg |
Legpress 1B |
3x10x60% |
Single Leg HyperExtension |
4x8x60% pk |
Dragonfly |
4x6 |
H-Bump |
4x12 |
Stepup Uitval |
3x5x60% pk |
Clean Lunge |
3x5x70% pk |
Hip Thrust |
4x8x70% |
|
| Sun 06-03 |
2. | Mon 07-03 | Tue 08-03 | Wed 09-03 | Thu 10-03Lang Baan |
3x |
|
1x |
300 |
55% |
1x |
300 |
60% |
1x |
300 |
65% |
p3' sp5' |
Midden Baan |
3x |
|
1x |
200 |
60% |
1x |
200 |
65% |
1x |
200 |
75% |
p3' sp5' |
| Fri 11-03 | Sat 12-03NSK indoor | Sun 13-03 |
3. | Mon 14-03 | Tue 15-03Lang 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' |
Lang baan |
3x |
|
1x |
160 |
65% |
1x |
140 |
70% |
1x |
120 |
75% |
p3' sp6' |
| Wed 16-03 | Thu 17-03Kort Baan |
4x |
|
1x |
200 |
65% |
1x |
100 |
85% |
p20'' sp6,7,8' |
| Fri 18-03 | Sat 19-03Kracht Binnen |
Ab Roll-outs |
4x10 +10kg |
Hip Thrust 1B |
4x8x60% pk |
Squat 1B |
4x8x60% pk |
Knee-Rest-Hip-Swing |
4x8 pk |
Balzitten |
4x60 |
Good morning |
4x8x60% |
Clean Lunge |
4x8x40% |
Glide-and-stretch |
4x6 pk |
|
| Sun 20-03 |
1. | Mon 21-03 | Tue 22-03 | Wed 23-03 | Thu 24-03Lang Baan |
1x |
|
1x |
400 |
57% |
1x |
350 |
62% |
1x |
300 |
66% |
1x |
250 |
68% |
1x |
|
1x |
350 |
62% |
1x |
300 |
66% |
1x |
250 |
68% |
1x |
200 |
70% |
p3' sp6' p4' |
| Fri 25-03 | Sat 26-03Papendrecht openingswedstrijd Kracht Binnen |
Ab Roll-outs |
4x10+10kg |
Glute-Lift |
3x12x60% pk |
Horz.-Abs-squat |
4x12+15kg |
Squat Jump |
4x8x60% |
Scissors |
4x16x60% |
Good morning |
4x8x60% |
Stepup Uitval |
4x5x60% pk |
Hang Power Clean |
5x5x75% |
|
| Sun 27-03 |
2. | Mon 28-03 | Tue 29-03Lang Baan |
4x |
|
1x |
100 |
90% |
1x |
80 |
95% |
1x |
60 |
95% |
1x |
40 |
95% |
p90'' sp5 |
| Wed 30-03 | Thu 31-03Lang Baan |
1x |
|
1x |
300 |
60% |
1x |
200 |
70% |
1x |
300 |
60% |
1x |
|
1x |
200 |
70% |
1x |
300 |
60% |
1x |
200 |
70% |
1x |
|
1x |
150 |
80% |
1x |
200 |
70% |
1x |
150 |
80% |
p3 sp6,8 |
Kort Baan |
1x |
2x |
180 |
75% |
1x |
2x |
140 |
80% |
1x |
2x |
100 |
85% |
1x |
2x |
60 |
90% |
p3' sp6' |
| Fri 01-04 | Sat 02-04Kracht Binnen |
Planking Bosu |
4x60" +10kg |
Legpress 1B |
4x8x60% pk |
Dragonfly |
4x6 |
Hip Thrust 1B |
4x8x60% pk |
Start Snap |
3x5x60% pk |
Squat 1B |
Bosu 3x8x10kg pk |
H-Bosu |
5x20" |
Hang Power Clean |
4x8x60% pk |
|
| Sun 03-04 |