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 |
3. | Mon 07-11 | Tue 08-11Lang Baan |
1x |
4x |
60 vlng. |
90% |
2x |
4x |
60 st.st |
90% |
1x |
3x |
150 |
95% |
p2' (vlg), 1'30 (st.st), 5' (150) sp5 |
Kort Baan |
1x |
4x |
40 vlng. |
90% |
2x |
4x |
40 st.st |
90% |
1x |
3x |
120 |
95% |
p2' (vlng), 1'30 (st.st), 5' (120) sp5 |
Lang Weg |
3x |
3x |
40'' |
60% |
3x |
3x |
30'' |
65% |
3x |
3x |
20'' |
70% |
p20'', 30'', 20'' sp2 |
Lang 2 Baan |
2x |
|
1x |
180 |
60% |
1x |
150 |
70% |
1x |
120 |
80% |
p3' sp8' |
Lang Baan |
2x |
4x |
60 vlng. |
90% |
2x |
4x |
60 st.st |
90% |
p2' (vlg), 1'30 (st.st), 5' (150) sp5 |
| Wed 09-11 | Thu 10-11 | Fri 11-11Lang Baan |
4x |
|
1x |
100 |
60% |
1x |
100 |
70% |
1x |
100 |
80% |
p50m sp5-6 |
| Sat 12-11Kracht |
Planking Bosu |
4x60'' +10kg |
Legpress 1B |
3x10x60% |
Single Leg HyperExtension |
4x8x60% pk |
Dragonfly |
4x6 |
H-Bump |
4x12 |
Stepup Uitval |
3x5x60% pk |
Hang Power Clean |
3x5x80% |
Hip Thrust |
4x8x70% |
|
Lang 2 Baan |
3x |
|
1x |
180 |
60% |
1x |
150 |
70% |
1x |
120 |
80% |
p3' sp8' |
| Sun 13-11 |
1. | Mon 14-11 | Tue 15-11Lang Baan |
1x |
5x |
100 |
70% |
2x |
4x |
100 |
70% |
3x |
3x |
100 |
70% |
p20'' p5' |
Kort Baan |
1x |
5x |
80 |
75% |
2x |
4x |
80 |
75% |
3x |
3x |
80 |
75% |
p30'' p5' |
| Wed 16-11 | Thu 17-11Lang Baan |
1x |
1x |
400 |
54% |
1x |
1x |
600 |
60% |
1x |
1x |
300 |
56% |
1x |
1x |
600 |
60% |
1x |
1x |
400 |
54% |
p3'-4' |
Kort Baan |
1x |
1x |
200 |
60% |
1x |
1x |
300 |
55% |
1x |
1x |
150 |
65% |
1x |
1x |
300 |
55% |
1x |
1x |
200 |
60% |
p3'-4' |
| Fri 18-11 | Sat 19-11Kracht |
Planking |
4x45 |
Legpress 1B |
4x8x60% pk |
Glute-Lift |
3x12x60% pk |
Good morning |
4x8x60% |
Lunge |
4x8x60% pk |
Box Jumps |
4x8 +5kg |
Hang Power Clean |
4x7x70% |
Iliopsoas (keiser) |
4x8x60% pk |
|
Lang Baan |
2x |
|
1x |
180 |
65% |
1x |
160 |
70% |
1x |
140 |
75% |
1x |
120 |
80% |
p4 sp8' |
| Sun 20-11 |
2. | Mon 21-11 | Tue 22-11Lang Baan |
3x |
|
1x |
240 |
57% |
1x |
210 |
56% |
1x |
180 |
54% |
1x |
150 |
52% |
1x |
120 |
50% |
p60'' sp5' |
| Wed 23-11 | Thu 24-11Lang Baan |
2x |
|
1x |
300 |
51% |
1x |
300 |
54% |
1x |
300 |
56% |
1x |
300 |
60% |
p60'' sp6' |
Lang Baan |
4x |
|
1x |
400 |
50% |
1x |
300 |
55% |
1x |
200 |
60% |
p90'' sp4' |
| Fri 25-11Lang Baan |
3x |
|
1x |
120 |
90% |
1x |
90 |
95% |
p3' sp8,10' |
| Sat 26-11Kracht Binnen |
Glide-and-stretch |
4x6 |
Legpress 1B |
4x8x60% |
Ab Roll-outs |
4x8 +15kg |
Scissors |
4x12x60% |
Iliopsoas (keiser) |
3x8x60% pk |
Box Jumps |
1B 4x6 |
Hang Power Clean |
4x7x75% |
Hip Thrust 1B |
4x6x75% |
|
| Sun 27-11Kracht Binnen |
Glute-Lift |
3x8x60% pk |
Legpress 1B |
4x8x60% |
Ab Roll-outs |
4x8 +15kg |
H-Kicks |
5x20'' |
Box Jumps |
1B 4x6 |
Iliopsoas (keiser) |
3x8x60% pk |
Hang Power Clean |
4x7x75% |
Hip Thrust |
4x10x50% |
|
|
3. | Mon 28-11 | Tue 29-11Kort Baan |
4x |
|
1x |
150 |
70% |
1x |
90 |
80% |
p40'' sp6,8,10 |
Lang Baan |
4x |
|
1x |
200 |
60% |
1x |
100 |
60% |
p40'' sp6,8,10' |
| Wed 30-11 | Thu 01-12Kort Baan |
5x |
|
1x |
40 |
90% |
1x |
30 |
90% |
1x |
20 |
90% |
p20m sp5-6' |
Kort 2 Baan |
1x |
4x |
80 |
75% |
1x |
4x |
60 |
85% |
1x |
4x |
40 |
95% |
p1'30 sp6 |
| Fri 02-12Lang Baan |
1x |
4x |
80 |
75% |
1x |
4x |
60 |
85% |
1x |
4x |
40 |
95% |
p1'30 sp6 |
| Sat 03-12Kracht 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 04-12 |