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 |
3. | Mon 04-04 | Tue 05-04Alternatief |
2x |
|
1x |
600 |
50% |
1x |
200 |
70% |
2x |
|
1x |
400 |
55% |
1x |
200 |
70% |
2x |
|
1x |
300 |
60% |
1x |
200 |
70% |
p1' sp3' |
| Wed 06-04 | Thu 07-04 | Fri 08-04 | Sat 09-04Kracht Binnen |
Rug armen over bal |
4x20 |
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 10-04 Competitie U20/U18 Poule 35 R1 |
1. | Mon 11-04 | Tue 12-04 | Wed 13-04 | Thu 14-04Lang Baan |
3x |
|
1x |
300 |
65% |
1x |
300 |
75% |
1x |
1x |
300 |
75% |
p3' sp8' |
Lang Baan |
2x |
|
1x |
300 |
65% |
1x |
300 |
75% |
1x |
1x |
300 |
75% |
p3' sp8' |
Lang Baan |
3x |
|
1x |
200 |
65% |
1x |
160 |
75% |
1x |
120 |
85% |
p3' sp6' |
| Fri 15-04 | Sat 16-04Kracht 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 |
Box Jumps |
4x10 |
Keiser start |
3x5 |
|
| Sun 17-04 |
2. | Mon 18-04Test wedstrijd | Tue 19-04 | Wed 20-04 | Thu 21-04 | Fri 22-04Track Meeting | Sat 23-04 | Sun 24-04Lang Baan |
1x |
|
1x |
80 |
97% |
1x |
120 |
95% |
1x |
160 |
90% |
1x |
200 |
85% |
1x |
160 |
90% |
1x |
120 |
95% |
1x |
80 |
97% |
p4,6,8,10,8,6 |
|
1. | Mon 25-04Kracht Binnen |
Box Jumps |
5x8 |
Clean Lunge |
6x60% 4x70% 2x80% |
Dragonfly |
4x6 |
Hip Thrust 1B |
6x60% 4x70% 2x80% |
Planking |
4x60 |
Glute-Lift |
3x12x60% pk |
Squat 1B |
4x8x60% pk |
Stepup Inspr. |
4x5x15kg pk |
|
Lang Baan |
1x |
|
1x |
300 |
65% |
1x |
250 |
70% |
1x |
200 |
75% |
1x |
|
1x |
250 |
70% |
1x |
200 |
75% |
1x |
150 |
80% |
p6 sp12 p6 |
Kort Baan |
4x |
|
1x |
160 |
75% |
1x |
80 |
90% |
1x |
40 |
97% |
p60'' sp8,10,12 |
Lang Baan |
1x |
1x |
600 |
85% |
1x |
2x |
300 |
85% |
p12,15' |
| Tue 26-04 | Wed 27-04 | Thu 28-04Lang Baan |
1x |
1x |
600 |
65% |
1x |
1x |
500 |
70% |
1x |
1x |
500 |
75% |
1x |
1x |
400 |
80% |
p8,10,15' |
| Fri 29-04 | Sat 30-04 | Sun 01-05Competitie Senioren |