3. | Mon 27-03 | Tue 28-03Alternatief 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 1Kracht 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 2023Kracht 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 04-04Kort Baan |
4x |
|
1x |
30 |
80% |
1x |
60 |
90% |
1x |
30 |
80% |
p30'' sp5,6,7 |
| Wed 05-04 | Thu 06-04Lang 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 07-04Kracht 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 |
Seated Box Jump |
4x10 |
Glute-Lift |
3x12x60% pk |
|
| Sat 08-04Kracht 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 |
Seated Box Jump |
4x10 |
Glute-Lift |
3x12x60% pk |
|
| Sun 09-04 |
2. | Mon 10-04Testwedstrijd Prins Hendrik 2023 | Tue 11-04Kort Baan |
1x |
3x |
60 |
95% |
1x |
2x |
90 |
90% |
1x |
5x |
30 |
95% |
p1',4',2' sp26 |
| Wed 12-04 | Thu 13-04Lang 2 Baan |
2x |
|
1x |
400 |
55% |
1x |
300 |
65% |
1x |
200 |
75% |
p4,4' sp8' |
| Fri 14-04Circuit 14 - Wedstrijd 2Kracht 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 15-04Kracht 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 20-04Kort Baan |
4x |
|
1x |
150 |
60% |
1x |
120 |
80% |
p1' sp6,8,10' |
| Fri 21-04 | Sat 22-04Kracht 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 26-04Midden Quarteira |
1x |
1x |
240 |
90% |
1x |
1x |
210 |
92% |
1x |
1x |
180 |
94% |
1x |
1x |
150 |
96% |
p10,12,15 |
Midden Quarteira |
1x |
1x |
280 |
87% |
1x |
1x |
240 |
90% |
1x |
1x |
200 |
93% |
1x |
1x |
160 |
96% |
p10,12,15 |
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 |
Midden Quarteira |
1x |
1x |
300 |
85% |
1x |
1x |
260 |
88% |
1x |
1x |
220 |
91% |
1x |
1x |
180 |
94% |
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 SpecialLang 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 |
|
|