1. | Mon 01-04 Testwedstrijd Prins Hendrik 2024 Kracht - PM Quarteira |
Start Snap |
4x4 pk |
Good morning |
4x10 |
Legpress 1B |
6-5-4-3 |
Hip Thrust |
8-6-4-2 |
Glute-Lift |
3x10pk |
Ab Roll-outs |
4x6 |
Single Leg HyperExtension |
4x5pk |
Pull ups |
4x5 |
|
| Tue 02-04 Kort Baan |
4x |
|
1x |
30 |
80% |
1x |
60 |
90% |
1x |
30 |
80% |
p2' sp5,6,7 |
Lang PM Quarteira |
1x |
|
1x |
300 |
80% |
1x |
100 |
95% |
1x |
|
1x |
260 |
80% |
1x |
120 |
92% |
1x |
|
1x |
220 |
80% |
1x |
140 |
89% |
1x |
|
1x |
180 |
80% |
1x |
160 |
86% |
p40'', 60'', 90'', 120'' sp15 |
| Wed 03-04 | Thu 04-04 Lang Baan |
3x |
|
1x |
300 |
65% |
1x |
300 |
75% |
1x |
1x |
300 |
75% |
p3' sp6' |
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' |
Lang Baan |
3x |
|
1x |
300 |
65% |
1x |
300 |
75% |
1x |
1x |
300 |
75% |
p3' sp8' |
| Fri 05-04 Kort Baan |
4x |
|
1x |
30 |
80% |
1x |
60 |
90% |
1x |
30 |
80% |
p2' sp5,6,7 |
Kracht Binnen / Buiten |
Overhead plate step-up |
4x4 pk |
Horz.-Abs-squat |
SL 4x10 pk |
Glide-and-stretch |
4x6 pk |
Glute-Lift |
4x8 pk |
Balzitten |
4x60'' roteren met bal |
|
| Sat 06-04 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 |
Planking |
3x90'' |
Seated Box Jump |
4x10 |
Glute-Lift |
3x12x60% pk |
|
| Sun 07-04 |
2. | Mon 08-04 | Tue 09-04 | Wed 10-04 Kracht Quarteira |
Seated Box Jump Single Leg |
4x4 pk |
Plate Swing Lunge |
4x4 pk |
Hamstring lean |
4x45'' |
Dragonfly |
4x5 |
Clean Lunge |
4x6 pk |
Scissors |
4x12 |
|
| Thu 11-04 Lang 2 Baan |
2x |
|
1x |
400 |
55% |
1x |
300 |
65% |
1x |
200 |
75% |
p4,4' sp8' |
Lang Quarteira |
1x |
|
1x |
250 |
76% |
1x |
150 |
75% |
1x |
|
1x |
300 |
80% |
1x |
95 |
75% |
1x |
|
1x |
350 |
84% |
1x |
60 |
75% |
p30-40 spMax |
| Fri 12-04 Lang Baan |
1x |
5x |
100 |
70% |
1x |
5x |
30 |
95% |
1x |
4x |
60 |
95% |
1x |
3x |
80 |
95% |
p2 sp5 |
| Sat 13-04 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-Bosu |
5x20'' |
|
Kracht Binnen |
Start Snap |
4x3 pk |
Planking Bosu |
4x40'' + 10kg |
Good morning |
4x8 |
Hang Power Clean |
4x7 |
Legpress 1B |
8-6-4-2 |
Overhead farmers walk |
4x20m |
H-Bosu |
5x20'' |
Squat Jump |
4x6 |
|
| Sun 14-04 Competitie U20/U18 Poule 35 R1 [2024] |
3. | Mon 15-04 | Tue 16-04 Lang Baan |
5x |
|
1x |
200 |
65% |
1x |
200 |
75% |
p1' sp6,7,8,10' |
Kort Baan |
4x |
|
1x |
150 |
60% |
1x |
120 |
80% |
p1' sp6,8,10' |
| Wed 17-04 | Thu 18-04 Horde Baan |
5x |
|
1x |
80 |
90% |
1x |
80 |
90% |
p20'' sp6,7,8,10' |
| Fri 19-04 | Sat 20-04 Kracht Binnen |
Rug armen over bal |
4x12 |
Glute-Lift |
3x12x60% pk |
Planking |
4x60 |
Iliopsoas (keiser) |
4x8 pk |
Good morning |
4x8 |
Balzitten |
4x60'' |
Hang Power Clean |
5x5 |
Legpress 1B |
4x6 pk |
|
Kracht Binnen |
Glute-Lift |
3x12x60% pk |
Planking |
4x60'' |
Iliopsoas (keiser) |
4x8 pk |
Good morning |
4x8 |
Hang Power Clean |
5x5 |
|
| Sun 21-04 Competitie 2e Divisie Poule 5 R1 [2024] Competitie 1e Divisie Poule 2 R1 [2024] Kracht Binnen |
Rug armen over bal |
4x12 |
Glute-Lift |
3x12x60% pk |
Planking |
4x60 |
Iliopsoas (keiser) |
4x8 pk |
Good morning |
4x8 |
Balzitten |
4x60'' |
Hang Power Clean |
5x5 |
Legpress 1B |
4x6 pk |
|
|
1. | Mon 22-04 | Tue 23-04 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 |
| Wed 24-04 Lang Curacao |
1x |
|
1x |
400 |
55% |
1x |
350 |
60% |
1x |
300 |
65% |
1x |
|
1x |
300 |
65% |
1x |
250 |
70% |
1x |
200 |
75% |
p2,3 sp5 p3,4 |
| Thu 25-04 Splits Curacao |
1x |
|
1x |
300 |
95% |
1x |
100 |
95% |
1x |
|
1x |
200 |
95% |
1x |
200 |
95% |
p2' sp45' |
Lang AM Quarteira |
1x |
|
1x |
300 |
80% |
1x |
100 |
92% |
1x |
|
1x |
240 |
80% |
1x |
130 |
89% |
1x |
|
1x |
180 |
80% |
1x |
160 |
86% |
p40'', 60'', 90'' sp12 |
Lang Quarteira |
1x |
3x |
240 |
50% |
1x |
3x |
200 |
55% |
1x |
3x |
160 |
60% |
1x |
3x |
120 |
65% |
p2' sp6' |
Kort Quarteira |
1x |
|
1x |
200 |
80% |
1x |
80 |
92% |
1x |
|
1x |
160 |
80% |
1x |
100 |
90% |
1x |
|
1x |
120 |
80% |
1x |
120 |
88% |
p40'', 60'', 90'' sp12 |
| Fri 26-04 PM - Kracht Curacao |
Seated Box Jump Single Leg |
4x4 pk |
Hip Thrust 1B |
4x4 pk |
Ab Roll-outs |
3x8 |
Hamstring lean |
4x45'' |
Hang Power Clean |
4x5 |
Overhead plate swing Lunge |
4x4 pk |
Glute-Lift |
3x8 pk |
|
Kracht - PM Quarteira |
Start Snap |
4x4 pk |
Good morning |
4x10 |
Legpress 1B |
6-5-4-3 |
Hip Thrust |
8-6-4-2 |
Glute-Lift |
3x10pk |
Ab Roll-outs |
4x6 |
Single Leg HyperExtension |
4x5pk |
Pull ups |
4x5 |
|
Midden Quarteira |
1x |
6x |
100 |
60% |
1x |
5x |
100 |
60% |
1x |
4x |
100 |
60% |
1x |
3x |
100 |
60% |
p50m sp3' |
| Sat 27-04 Lang Quarteira |
2x |
|
1x |
200 |
50% |
1x |
190 |
52% |
1x |
180 |
54% |
1x |
170 |
56% |
1x |
160 |
57% |
1x |
150 |
60% |
1x |
140 |
62% |
p2' sp12 |
Midden Quarteira |
1x |
3x |
1'30 fiets |
0% |
1x |
4x |
45'' fiets |
0% |
1x |
5x |
100 |
90% |
p30'',45'' sp2',5' p5' |
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 28-04 CuraƧao SprintFest Competitie U20/U18 Poule 35 R2 [2024] |
2. | Mon 29-04 Lang Quarteira |
3x |
|
3x |
100 gras |
85% |
1x |
150 |
95% |
p60'',60'',1'30 sp12,14,17' |
Lang Quarteira |
5x |
|
1x |
60'' fiets |
70% |
1x |
40'' fiets |
80% |
1x |
20'' |
90% |
1x |
100 |
40% |
1x |
60 |
50% |
p1,1,2,2 sp3,4,5,6 |
| Tue 30-04 Combi Baan |
1x |
|
1x |
90 |
95% |
1x |
120 |
95% |
2x |
|
1x |
150 |
95% |
1x |
120 |
95% |
1x |
90 |
95% |
p6 sp6,8 p8,6 |
Lang Curacao |
1x |
1x |
100 |
75% |
1x |
1x |
150 |
80% |
1x |
1x |
200 |
85% |
1x |
1x |
200 |
85% |
1x |
1x |
150 |
85% |
1x |
1x |
100 |
90% |
p4,5,6,7,6 |
Midden Quarteira |
3x |
|
2x |
60'' fiets |
75% |
1x |
30'' fiets |
80% |
1x |
250 |
80% |
p1,1,2' sp15' |
Lang Baan |
1x |
4x |
200 |
60% |
1x |
3x |
200 |
65% |
1x |
2x |
200 |
70% |
1x |
1x |
200 |
75% |
p2,3,4 sp5 |
| Wed 01-05 | Thu 02-05 Kracht Bahamas |
Overhead plate swing Lunge |
3x3 pk |
Seated Box Jump Single Leg |
3x3 pk |
Ab Roll-outs |
3x6 |
Good morning |
3x8 |
Hang Power Clean |
3x5 |
Squat 1B |
3x4 pk |
|
Lang Baan |
1x |
2x |
300 |
70% |
1x |
2x |
250 |
73% |
1x |
2x |
200 |
76% |
p2' sp15'-20' |
Hanmie Quarteira |
1x |
4x |
100 |
40% |
1x |
4x |
80 |
45% |
1x |
4x |
60 |
50% |
1x |
4x |
40 |
55% |
p: wandel sp5' |
Kracht Quarteira |
Seated Box Jump Single Leg |
4x4 pk |
Plate Swing Lunge |
4x4 pk |
Hamstring lean |
4x45'' |
Dragonfly |
4x5 |
Clean Lunge |
4x6 pk |
Scissors |
4x12 |
|
| Fri 03-05 | Sat 04-05 World Relays Lang Quarteira - AM |
1x |
4x |
30 st.st. |
100% |
1x |
3x |
60 vliegend |
100% |
1x |
2x |
90 vliegend |
100% |
p2',4',6' sp6,8' |
Kracht Binnen |
Iliopsoas (keiser) |
3x10 pk |
Plate Swing Lunge |
4x8 pk |
Horz.-Abs-squat |
4x10 +15kg |
Legpress 1B |
3x7 pk |
Hang Power Clean |
4x7 |
Hip Thrust 1B |
3x7 pk |
Ab Roll-outs |
4x10 +10kg |
Single Leg HyperExtension |
3x10 pk |
|
| Sun 05-05 World Relays Lang Baan |
4x |
|
1x |
100 |
95% |
1x |
80 |
95% |
1x |
60 |
95% |
p30'' sp6,8,10 |
Lang Baan |
4x |
|
1x |
60 |
95% |
1x |
60 |
95% |
1x |
60 |
95% |
p30'' sp6,8,10 |
Lang Baan |
4x |
|
1x |
100 |
95% |
1x |
80 |
95% |
1x |
60 |
95% |
p30'' sp6,8,10 |
|