3. | Mon 26-09 | Tue 27-09 | Wed 28-09 | Thu 29-09Lang Baan |
1x |
1x |
500 |
50% |
1x |
1x |
450 |
52% |
1x |
1x |
400 |
54% |
1x |
1x |
350 |
56% |
1x |
1x |
300 |
57% |
1x |
1x |
250 |
60% |
P5' |
| Fri 30-09 | Sat 01-10Clubkampioenschappen Prins Hendrik 2022 | Sun 02-10Clubkampioenschappen AV-LGD 2022 |
1. | Mon 03-10 | Tue 04-10Kort Baan |
4x |
|
1x |
180 |
50% |
1x |
160 |
60% |
1x |
140 |
70% |
p1'30 sp4,6,8 |
| Wed 05-10 | Thu 06-10Kort baan |
1x |
4x |
90 |
65% |
1x |
4x |
80 |
70% |
1x |
4x |
70 |
75% |
1x |
4x |
60 |
80% |
1x |
4x |
50 |
85% |
p2' sp6' |
Lang Alt Baan |
2x |
|
1x |
4'00 |
50% |
1x |
3'30 |
50% |
1x |
3'00 |
50% |
1x |
2'30 |
50% |
1x |
2'00 |
50% |
p1' sp6' p2' |
| Fri 07-10 | Sat 08-10Kracht Baan |
Planking Bosu |
4x90'' |
Legpress |
5x12x60% |
Scissors |
4x16x20kg |
H-Bump |
4x15 |
Dragonfly |
4x5 |
Hip Thrust |
4x12x60% |
Hang Power Clean |
5x10x60% |
|
| Sun 09-10 |
2. | Mon 10-10Lang Baan |
3x |
|
1x |
180 |
60% |
1x |
160 |
61% |
1x |
140 |
62% |
1x |
120 |
63% |
p2' sp6' |
| Tue 11-10Lang Baan |
3x |
|
1x |
180 |
60% |
1x |
160 |
61% |
1x |
140 |
62% |
1x |
120 |
63% |
1x |
100 |
64% |
p2' sp6' |
Kort Baan |
1x |
5x |
80 |
75% |
1x |
6x |
60 |
80% |
1x |
7x |
40 |
85% |
p1'30 sp5' |
Algemeen Binnen |
Legpress |
4x12x60% |
Hang Power Clean |
5x10x60% |
Hamstring lean |
4x40'' |
Ab Roll-outs |
4x8 |
Iliopsoas (keiser) |
4x8x60% pk |
|
| Wed 12-10 | Thu 13-10Kort Baan |
3x |
|
1x |
150 |
55% |
1x |
130 |
65% |
1x |
110 |
75% |
1x |
90 |
85% |
p2 sp6,8,10 |
| Fri 14-10Kort Baan |
2x |
|
1x |
180 |
70% |
1x |
140 |
80% |
1x |
100 |
90% |
p3' sp8' |
| Sat 15-10Lang Baan |
2x |
|
1x |
300 |
50% |
1x |
250 |
55% |
1x |
200 |
60% |
1x |
150 |
65% |
p4' sp8' |
Kracht Binnen |
Hamstring lean |
4x45 |
Ab Roll-outs |
4x10 +10kg |
Good morning |
4x8x60% |
Squat 1B |
4x8x60% pk |
Box Jumps |
5x12 |
Hip Thrust 1B |
4x8x60% pk |
Clean Lunge |
4x8x60% pk |
|
| Sun 16-10Kracht Binnen |
Hamstring lean |
4x45 |
Ab Roll-outs |
4x10 +10kg |
Good morning |
4x8x60% |
Squat 1B |
4x8x60% pk |
Box Jumps |
5x12 |
Hip Thrust 1B |
4x8x60% pk |
Clean Lunge |
4x8x60% pk |
|
|
3. | Mon 17-10 | Tue 18-10 | Wed 19-10 | Thu 20-10Kort Baan |
2x |
|
1x |
240 |
50% |
1x |
210 |
55% |
1x |
180 |
60% |
1x |
150 |
65% |
p3' sp8' |
| Fri 21-10 | Sat 22-10Kracht Binnen |
Knee-Rest-Hip-Swing |
4x8 pk |
Glide-and-stretch |
4x6 pk |
Ab Roll-outs |
4x10 +10kg |
Balzitten |
4x60 |
Squat 1B |
4x8x60% pk |
Good morning |
4x8x60% |
Hip Thrust 1B |
4x8x60% pk |
Clean Lunge |
4x8x60% |
|
Lang Baan |
1x |
|
1x |
180 |
70% |
1x |
90 |
85% |
1x |
|
1x |
160 |
75% |
1x |
80 |
90% |
1x |
|
1x |
140 |
80% |
1x |
70 |
95% |
1x |
|
1x |
120 |
85% |
1x |
60 |
95% |
p1'30 sp4,6,8 |
| Sun 23-10Kracht Binnen |
Hamstring lean |
4x40'' |
hyper extension |
4x8x60% |
Ab Roll-outs |
4x10 +10kg |
Balzitten |
4x60'' |
Squat 1B |
4x8x60% pk |
Good morning |
4x8x60% |
Hip Thrust |
4x12x40% pk |
Hang Power Clean |
4x10x50% |
|
|
1. | Mon 24-10 | Tue 25-10Lang Baan |
3x |
|
1x |
400 |
50% |
1x |
300 |
50% |
1x |
200 |
50% |
p3' sp8' |
| Wed 26-10 | Thu 27-10Kort Baan |
2x |
5x |
50 |
85% |
2x |
4x |
70 |
85% |
p20m sp6' |
Lang Baan |
2x |
|
1x |
500 |
56% |
1x |
400 |
57% |
1x |
300 |
60% |
1x |
200 |
62% |
p3' sp6' |
Lang Baan |
3x |
|
1x |
400 |
50% |
1x |
300 |
55% |
1x |
200 |
60% |
p3' sp8' |
| Fri 28-10 | Sat 29-10Kracht Baan |
Planking Bosu |
4x90'' |
Legpress 1B |
5x8x60% pk |
Scissors |
4x16x20kg |
H-Bump |
4x15 |
Dragonfly |
4x5 |
Hip Thrust |
4x12x60% |
Clean Lunge |
5x6x60% pk |
|
Kracht Baan |
Planking Bosu |
4x90'' |
Legpress 1B |
5x8x60% pk |
H-Bump |
4x15 |
Hip Thrust |
4x10x60% |
Hang Power Clean |
4x10x60% |
|
| Sun 30-10Kracht Baan |
Planking Bosu |
4x90'' |
Legpress 1B |
5x8x60% pk |
Scissors |
4x16x20kg |
H-Bump |
4x15 |
Ab Roll-outs |
4x10 |
Hip Thrust |
4x12x60% |
Clean Lunge |
5x6x60% pk |
|
|
2. | Mon 31-10 | Tue 01-11Lang Baan |
1x |
4x |
200 |
56% |
1x |
4x |
160 |
62% |
1x |
4x |
120 |
67% |
p60'' sp6' |
| Wed 02-11 | Thu 03-11 | Fri 04-11 | Sat 05-11 | Sun 06-11 |