7. | Mon 01-06 | Tue 02-06Kort Baan |
4x |
|
1x |
180 |
75% |
1x |
120 |
95% |
p2' sp8-10 |
Lang Baan |
4x |
|
1x |
200 |
75% |
1x |
150 |
95% |
p2' sp10-12 |
| Wed 03-06 | Thu 04-06Kracht Baan |
Hang Power Clean |
3x3x90% |
Planking Bosu |
3x60'' |
Balzitten |
3x60'' |
Keiser start |
3x5 |
|
| Fri 05-06 | Sat 06-06NK Teams | Sun 07-063e competitie SeniorenKracht binnen |
Togu Walk |
3x10x60% |
Clean Lunge |
3x8x60% |
B-Uitval |
3x10 pk |
StepUp Ins.Oms |
3x3x70% |
|
|
8. | Mon 08-06Lang Baan |
4x |
|
1x |
80 |
95% |
1x |
150 |
95% |
p2' sp8',10',12' |
| Tue 09-06 | Wed 10-06Lang Baan |
2x |
|
1x |
300 |
65% |
1x |
250 |
75% |
1x |
200 |
85% |
P6 sp12 |
| Thu 11-06Lang Baan |
1x |
4x |
30 |
95% |
1x |
1x |
60 |
95% |
1x |
1x |
90 |
95% |
p2 sp6,8 |
Lang Baan |
3x |
|
1x |
80 |
95% |
1x |
150 |
95% |
p2' sp8',10' |
|
Hang Power Clean |
3x2x90% |
Balzitten |
3x60'' |
Planking |
3x60'' |
|
kracht binnen |
Hang Power Clean |
4x6x80% |
H-Bump |
4x10x60% |
Planking Bosu |
4x60'' |
Mini Lift |
4x6x80% |
|
| Fri 12-06Instuif | Sat 13-06 | Sun 14-06competitie b junioren |
9. | Mon 15-06 | Tue 16-06InstuifLang Baan |
1x |
|
1x |
240 |
70% |
1x |
200 |
74% |
1x |
180 |
78% |
1x |
160 |
82% |
1x |
140 |
86% |
1x |
120 |
90% |
p5,6,8,8 |
| Wed 17-06 | Thu 18-06Kracht |
Scissors |
3x12x60% |
Hang Power Clean |
3x4x85% |
Planking Bosu |
3x60'' |
Hamstring lean |
3x40'' |
|
Midden |
1x |
2x |
400 |
50% |
1x |
3x |
300 |
60% |
p5 sp8 |
| Fri 19-06U Track Meeting | Sat 20-06 | Sun 21-06competitie A juniorenKracht |
Clean Lunge |
3x4x80% pk |
Start Snap |
3x3x70% pk |
Glute-Lift |
3x10x60% pk |
Balzitten |
3x60'' |
H-Bump |
3x10x60% |
|
|
3x |
10x |
25kg |
0% |
3x |
20x |
20kg |
0% |
3x |
30x |
15kg |
0% |
3x |
40x |
- |
0% |
|
|
10. | Mon 22-06 | Tue 23-06 | Wed 24-06 | Thu 25-06Kracht |
Hamstring lean |
4x30'' |
Mini Lift |
3x4x85% |
Hang Power Clean |
3x4x85% |
Planking Bosu |
3x60'' |
|
|
2x |
|
1x |
180 |
80% |
1x |
160 |
85% |
1x |
140 |
90% |
1x |
120 |
95% |
p6 sp12 |
| Fri 26-06NK Junioren | Sat 27-06NK Junioren | Sun 28-06NK JuniorenKracht |
Glute-Lift |
3x10x60% pk |
Lunge Squat |
3x6x60% pk |
Stepup Inspr. |
3x3x60% pk |
Balzitten |
3x60'' |
Planking |
3x60'' |
|
|
3x |
3x |
40 |
95% |
p2' sp5' |
|
11. | Mon 29-06 | Tue 30-06Kort Baan |
3x |
|
1x |
150 |
75% |
1x |
120 |
85% |
1x |
90 |
95% |
p3 sp8 |
|
3x |
|
1x |
200 |
85% |
1x |
120 |
95% |
p40'' sp12 |
| Wed 01-07 | Thu 02-07Kracht binnen |
Clean Lunge |
3x4x70% pk |
Mini Lift |
3x8x70% |
Planking Bosu |
3x60'' |
Hamstring lean |
3Ã30'' |
|
| Fri 03-07Instuif | Sat 04-07 | Sun 05-07Grand Prix Brusselkracht |
Togu Walk |
3x10 |
Balzitten |
3x60'' |
StepUp Ins.Oms |
3x5x60% |
Hang Power Clean |
3x6x70% |
|
|