3. | Mon 29-11 | Tue 30-11Lang Baan |
6x |
|
1x |
200 |
60% |
1x |
200 |
60% |
p40'' sp4' |
Lang Baan |
6x |
|
1x |
200 |
60% |
1x |
100 |
60% |
p40'' sp3' |
| Wed 01-12 | Thu 02-12Kort Baan |
4x |
|
1x |
60 |
90% |
1x |
50 |
90% |
1x |
40 |
90% |
1x |
30 |
90% |
1x |
20 |
90% |
p20m sp5' |
Lang Baan |
6x |
|
1x |
100 |
60% |
1x |
100 |
60% |
p40'' sp3' |
| Fri 03-12 | Sat 04-12Kracht Binnen |
Ab Roll-outs |
4x10+10kg |
Glute-Lift |
3x12x60% pk |
Stepup Uitval |
4x5x60% pk |
Horz.-Abs-squat |
4x12+15kg |
Squat Jump |
4x8x60% |
Scissors |
4x16x60% |
Hang Power Clean |
5x5x75% |
Good morning |
4x8x60% |
|
| Sun 05-12 |
1. | Mon 06-12Lang Baan |
5x |
|
1x |
200 |
55% |
1x |
200 |
65% |
p40'' sp4' |
| Tue 07-12Kort Baan |
2x |
|
1x |
180 |
60% |
1x |
240 |
55% |
1x |
120 |
65% |
1x |
240 |
55% |
1x |
180 |
60% |
p1' sp5' |
Kort Baan |
2x |
|
1x |
40'' |
60% |
1x |
60'' |
55% |
1x |
20'' |
65% |
1x |
60'' |
55% |
1x |
40'' |
60% |
p1' sp5' |
Lang Baan |
2x |
|
1x |
300 |
55% |
1x |
400 |
50% |
1x |
200 |
60% |
1x |
400 |
50% |
1x |
300 |
55% |
p1' sp5 |
Lang Web / Bos |
2x |
|
1x |
60'' |
55% |
1x |
90'' |
50% |
1x |
30'' |
60% |
1x |
90'' |
50% |
1x |
60'' |
55% |
p1' sp5 |
| Wed 08-12 | Thu 09-12Lang Baan |
2x |
|
1x |
300 |
55% |
1x |
400 |
50% |
1x |
200 |
60% |
1x |
400 |
50% |
1x |
300 |
55% |
p1' sp5 |
| Fri 10-12 | Sat 11-12Kracht Binnen |
Rug armen over bal |
4x20 |
Glide-and-stretch |
4x8 pk |
Glute-Lift |
3x12x60% pk |
Dragonfly |
4x6 |
StepUp Ins.Oms |
3x5x60% pk |
Clean Lunge |
4x8x60% pk |
Hip Thrust 1B |
4x8x60% pk |
H-Bump |
4x12 +10kg |
|
| Sun 12-12 Indoorwedstrijd Senioren U18 U20 en CD junioren |
2. | Mon 13-12 | Tue 14-12Kort Weg |
1x |
4x |
60'' |
70% |
1x |
5x |
40'' |
75% |
1x |
6x |
20'' |
80% |
p1'30, 1'20, 1'40 sp3 |
| Wed 15-12 | Thu 16-12Lang Baan |
1x |
5x |
90 |
90% |
1x |
5x |
70 |
90% |
1x |
5x |
50 |
90% |
p1'30 sp6 |
Kort Baan |
1x |
5x |
60 |
90% |
1x |
5x |
50 |
90% |
1x |
5x |
40 |
90% |
p1'30 sp6 |
| Fri 17-12 | Sat 18-12Kracht |
Planking |
4x45 |
Knee-Rest-Hip-Swing |
4x8 pk |
Ab Roll-outs |
4x10 +10kg |
Rug armen over bal |
4x16 LR |
Lunge Swing |
4x8x60% pk |
Hip Thrust 1B |
4x8x60% pk |
Start Snap |
3x5 pk |
Hang Power Clean |
3x5x85% |
|
| Sun 19-12 Try Out Games 2021 |
3. | Mon 20-12 | Tue 21-12Kort Weg |
5x |
|
1x |
180 |
65% |
1x |
120 |
75% |
1x |
60 |
85% |
p30'' sp4,5,6,7 |
Lang Baan |
1x |
3x |
200 |
55% |
1x |
3x |
160 |
60% |
1x |
3x |
120 |
65% |
p90'' sp6' |
| Wed 22-12 | Thu 23-12 | Fri 24-12 | Sat 25-12 | Sun 26-12KRCG Open indoor-meeting |
1. | Mon 27-12 | Tue 28-12Lang Baan |
4x |
|
1x |
300 |
55% |
1x |
100 |
75% |
1x |
60 |
85% |
1x |
30 |
95% |
p15'',20m,20m sp6,8,10 |
Lang Weg |
3x |
|
1x |
3' |
50% |
1x |
30'' |
75% |
3x |
|
1x |
2' |
55% |
1x |
30'' |
75% |
3x |
|
1x |
1' |
60% |
1x |
30'' |
75% |
p1' sp3' |
| Wed 29-12 | Thu 30-12Lang Baan |
1x |
|
1x |
350 |
56% |
1x |
300 |
60% |
1x |
250 |
64% |
1x |
|
1x |
300 |
60% |
1x |
250 |
64% |
1x |
200 |
68% |
1x |
|
1x |
250 |
64% |
1x |
200 |
68% |
1x |
150 |
72% |
p2' sp6'-8' |
Kort Baan |
4x |
|
1x |
150 |
75% |
1x |
80 |
84% |
1x |
60 |
88% |
1x |
40 |
92% |
p30m/15'' sp6' |
| Fri 31-12Kracht Binnen |
Planking Bosu |
4x60'' +15kg |
Legpress 1B |
3x10x60% |
Single Leg HyperExtension |
4x8x60% pk |
Dragonfly |
4x6 |
H-Bump |
4x12 |
Stepup Uitval |
3x5x60% pk |
Hang Power Clean |
3x5x80% |
Hip Thrust |
4x8x70% |
|
| Sat 01-01 | Sun 02-01STAX Indoor |