2. | Mon 27-04 | Tue 28-04Lang 1 Baan |
1x |
|
1x |
200 |
85% |
2x |
125 |
90% |
2x |
3x |
125 |
90% |
p90'' sp6,6,8 |
| Wed 29-04 | Thu 30-04Kracht Baan |
Hang Power Clean |
4x8x70% |
Hip Thrust |
4x8x70% |
Balzitten |
4x60'' |
H-Bump |
4x10x60% |
|
Lang Baan |
1x |
3x |
120 |
95% |
1x |
4x |
90 |
95% |
p5' sp8' |
Kort Baan |
3x |
|
1x |
100 |
95% |
1x |
80 |
95% |
1x |
60 |
95% |
1x |
40 |
95% |
p2' sp10' |
| Fri 01-05 | Sat 02-05 | Sun 03-05competitieKracht Binnen |
MiniPull |
4x10x60% |
Iliopsoas (keiser) |
3x10x60% pk |
Clean Lunge |
4x4x70% pk |
Start Snap |
3x4x70% pk |
Hamstring lean |
4x40'' |
Planking |
4x60'' |
BBLR |
4x12 |
|
|
3. | Mon 04-05 | Tue 05-05 | Wed 06-05 | Thu 07-05Kracht binnen |
Hang Power Clean |
4x6x80% |
Glute-Lift |
3x8x70% |
Scissors |
4x10x60% |
Ab Roll-outs |
4x8x70% |
|
| Fri 08-05 | Sat 09-05Ter Specke Bokaal | Sun 10-05competitie b juniorenKracht |
Keiser start |
3x5x60% |
Hip Thrust |
4x8x70% |
H-Crane |
4x6 |
Stepup Inspr. |
3x5x60% pk |
Balzitten |
4x60'' |
Togu Walk |
4x14x60% |
|
Slepen Baan |
1x |
3x |
10 +20kg |
0% |
1x |
3x |
20 +15kg |
0% |
1x |
3x |
30 +10kg |
0% |
p1' sp5 |
|
4. | Mon 11-05 | Tue 12-05kort Baan |
1x |
1x |
240 |
60% |
1x |
1x |
220 |
63% |
1x |
1x |
200 |
66% |
1x |
1x |
180 |
69% |
1x |
1x |
160 |
72% |
1x |
1x |
140 |
75% |
1x |
1x |
120 |
78% |
p4-6 |
| Wed 13-05 | Thu 14-05Harry Schulting GamesNSKiKracht |
Balzitten |
4x60'' |
Hamstring lean |
4x40'' |
Hip Thrust |
4x8x70% |
Hang Power Clean |
4x8x70% |
Lunge Squat |
4x4x70% pk |
Planking |
4x60'' |
|
| Fri 15-05NSKi | Sat 16-05 | Sun 17-05Kracht Binnen |
Glute-Lift |
3x6x80% |
Start Snap |
3x4x70% |
Hamstring lean |
4x40'' |
Clean Lunge |
4x4x70% pk |
|
Slepen Baan |
1x |
3x |
10 +20kg |
0% |
1x |
3x |
20 +15kg |
0% |
1x |
3x |
30 +10kg |
0% |
p1' sp5 |
|
5. | Mon 18-05 | Tue 19-05Lang Baan |
1x |
|
1x |
240 |
75% |
1x |
220 |
80% |
1x |
200 |
85% |
1x |
|
1x |
200 |
80% |
1x |
180 |
85% |
1x |
160 |
90% |
p6 sp12 |
| Wed 20-05 | Thu 21-05Lang Baan |
1x |
|
1x |
240 |
75% |
1x |
220 |
80% |
1x |
200 |
85% |
1x |
|
1x |
200 |
80% |
1x |
180 |
85% |
1x |
160 |
90% |
p6 sp12 |
kracht binnen |
Hang Power Clean |
4x6x80% |
Lunge Swing |
3x4x70% pk |
Ab Roll-outs |
4x8x70% |
H-Bump |
4x10x60% |
|
kort baan |
2x |
|
1x |
180 |
75% |
1x |
150 |
80% |
1x |
120 |
85% |
p6 sp10 |
| Fri 22-05 | Sat 23-05 | Sun 24-05kracht binnen |
Keiser start |
4x5x60% |
Hang Power Clean |
4x7x70% |
Mini Lift |
4x7x70% |
Planking |
4x60'' |
StepUp Ins.Oms |
3x4x60% pk |
|
|
6. | Mon 25-05T Meeting | Tue 26-05 | Wed 27-05 | Thu 28-05Kracht |
Clean Lunge |
4x4x70% pk |
Planking Bosu |
4x60'' |
Glute-Lift |
3x8x70% pk |
Hamstring lean |
4x40'' |
|
Algemeen Baan |
2x |
|
1x |
120 |
80% |
1x |
100 |
85% |
1x |
80 |
90% |
1x |
60 |
95% |
1x |
40 |
95% |
p3 sp8 |
| Fri 29-05Trackmeeting | Sat 30-05Putbos Meeting | Sun 31-05competitie A juniorenKracht Binnen |
Start Snap |
3x5x70% pk |
MiniPull |
4x9x70% |
Abs-Stretch |
4x10x60% |
Hip Thrust |
3x8x70% |
Balzitten |
4x60'' |
|
|