3. | Mon 28-03Test WedstrijdInstuif | Tue 29-03EK Masters 2016 | Wed 30-03EK Masters 2016Lang Baan |
3x |
|
1x |
120 |
80% |
1x |
100 |
85% |
1x |
80 |
90% |
1x |
60 |
95% |
p3, sp8,10 |
| Thu 31-03EK Masters 2016Kort Baan |
1x |
4x |
60 |
90% |
1x |
4x |
50 |
90% |
1x |
4x |
40 |
90% |
1x |
4x |
30 |
90% |
p20m sp6,8,10 |
Kracht Binnen |
Clean Lunge |
4x6x70% pk |
Planking Bosu |
4x60'' |
Glute-Lift |
3x8x60% pk |
MiniPull |
4x10x60% |
|
| Fri 01-04EK Masters 2016 | Sat 02-04EK Masters 2016 | Sun 03-04EK Masters 2016Kracht Binnen |
Hang Power Clean |
4x8x70% |
BB1S |
3x12 pk |
BB2S |
4x12 |
Single Leg HyperExtension |
3x12x60% pk |
Stepup Uitval |
3x5x60% |
Hip Thrust |
4x8x70% |
Balzitten |
4x60'' |
|
|
1. | Mon 04-04 | Tue 05-04Lang Baan |
2x |
|
1x |
300 |
65% |
1x |
250 |
70% |
1x |
200 |
75% |
1x |
150 |
80% |
p6,7,8 sp12 |
| Wed 06-04Lang Baan |
2x |
|
1x |
600 |
55% |
1x |
300 |
65% |
1x |
200 |
70% |
1x |
100 |
75% |
p3,5,7 sp10 |
Lang Baan |
1x |
3x |
500 |
60% |
1x |
2x |
300 |
60% |
p6 sp8 p6 |
Kort Baan |
1x |
2x |
150 |
60% |
1x |
2x |
120 |
70% |
1x |
2x |
90 |
80% |
1x |
2x |
60 |
90% |
p5 sp5 |
| Thu 07-04Lang Baan |
1x |
2x |
500 |
60% |
1x |
2x |
300 |
60% |
p6 sp8 p6 |
| Fri 08-04Circuit 14Kracht Binnen |
Clean Lunge |
2x8x70% pk |
Mini Lift |
4x8x70% |
Planking Bosu |
4x60'' |
H-Bump |
4x10x60% |
|
Kort Baan |
1x |
4x |
50 |
90% |
1x |
4x |
40 |
90% |
1x |
4x |
30 |
90% |
p20m sp6,8 |
| Sat 09-04ATAC meeting | Sun 10-04 |
1. | Mon 11-04Kracht Binnen |
Hang Power Clean |
4x8x70% |
Horz.-Abs-squat |
4x10 |
Keiser start |
4x5x80% |
Stepup Inspr. |
3x5x60% pk |
Glute-Lift |
3x8x60% pk |
Hamstring lean |
4x30'' |
Scissors |
4x12x60% |
|
| Tue 12-04Kracht Binnen |
Hang Power Clean |
4x8x70% |
Lunge Squat |
4x10x60% |
Stretch-n-Catch |
4x10 |
Balzitten |
4x60'' |
Ab Roll-outs |
4x8x60% |
Hip Thrust |
4x8x70% |
|
| Wed 13-04Lang Baan |
1x |
1x |
200 |
60% |
1x |
1x |
300 |
60% |
1x |
1x |
400 |
60% |
1x |
1x |
500 |
60% |
1x |
1x |
400 |
65% |
1x |
1x |
300 |
70% |
1x |
1x |
200 |
75% |
p3,4,5,6,7,8 |
Lang Baan |
4x |
|
1x |
200 |
60% |
1x |
200 |
80% |
p4 sp8,10,12 |
Kort Baan |
4x |
|
1x |
180 |
70% |
1x |
120 |
90% |
p4 sp8,10,12 |
Lang Baan |
4x |
|
1x |
240 |
60% |
1x |
180 |
80% |
p4 sp8,10,12 |
| Thu 14-04Kracht Binnen |
Clean Lunge |
2x8x70% |
Planking Bosu |
4Ã60'' |
Mini Lift |
4x8x70% |
H-Crane |
4x6 |
|
Kracht Binnen |
Balzitten |
4x60'' |
Planking Bosu |
4x60'' |
Iliopsoas (keiser) |
3x8 pk |
H-Crane |
4x6 |
Lunge Squat |
3x8x70% pk |
Mini Lift |
4x8x70% |
|
Algemeen Baan |
1x |
4x |
60 |
95% |
1x |
5x |
40 |
95% |
1x |
6x |
20 |
95% |
p3, 2, 2 sp6 |
| Fri 15-04 | Sat 16-04 | Sun 17-04Kracht Binnen |
Ab Roll-outs |
4x10x60% |
Clean Lunge |
2x8x70% pk |
BBLR |
4x12 |
Start Snap |
3x5x60% pk |
Glute-Lift |
3x8x60% pk |
Single Leg HyperExtension |
3x8x60% pk |
|
|
2. | Mon 18-04Kort Baan |
1x |
|
1x |
120 |
85% |
1x |
100 |
90% |
1x |
80 |
95% |
1x |
|
1x |
100 |
85% |
1x |
80 |
90% |
1x |
60 |
95% |
1x |
|
1x |
80 |
85% |
1x |
60 |
90% |
1x |
40 |
95% |
p4 sp8 |
| Tue 19-04Lang |
1x |
2x |
500 |
70% |
1x |
1x |
300 |
75% |
p8 sp12 |
| Wed 20-04Lang Baan |
1x |
2x |
600 |
60% |
1x |
2x |
400 |
65% |
1x |
2x |
200 |
75% |
p4 sp8 |
Kracht Binnen |
Hang Power Clean |
4x8x70% |
Hip Thrust |
4x8x70% |
Planking Bosu |
4Ã60'' |
Hamstring lean |
4Ã60'' |
StepUp Ins.Oms |
3x5x60% pk |
Horz.-Abs-squat |
4x12 |
MiniPull |
4x10x60% |
|
Kort Baan |
3x |
|
1x |
120 |
85% |
1x |
100 |
90% |
1x |
80 |
95% |
p4 sp8 |
| Thu 21-04Kracht Binnen |
Hamstring lean |
4Ã60'' |
Horz.-Abs-squat |
4x12 |
Hang Power Clean |
4x8x70% |
Hip Thrust |
4x8x70% |
|
Kort Baan |
3x |
|
1x |
120 |
85% |
1x |
100 |
90% |
1x |
80 |
95% |
p4 sp8 |
Lang Baan |
3x |
|
1x |
150 |
90% |
1x |
120 |
95% |
1x |
90 |
95% |
p4 sp8 |
| Fri 22-04 | Sat 23-04Competitie Junioren CLente werpen | Sun 24-04Senioren 2e Divisie Poule 5 Wedstrijd 1Kracht Binnen |
Clean Lunge |
2x8x70% pk |
Start Snap |
3x5x60% pk |
Planking Bosu |
4x60'' |
H-Crane |
4x6 |
Mini Lift |
4x8x70% |
Scissors |
4x12x60% |
Abs-special |
4x10 |
|
|
2. | Mon 25-04 | Tue 26-04Lang |
1x |
3x |
300 |
65% |
1x |
2x |
300 |
75% |
1x |
1x |
300 |
85% |
p3 sp10 |
| Wed 27-04Koningsdag Baan |
1x |
2x |
500 |
60% |
1x |
2x |
400 |
65% |
1x |
2x |
200 |
75% |
1x |
2x |
100 |
80% |
p4 sp6,8,10 |
| Thu 28-04Kracht |
Hang Power Clean |
4x8x70% |
Abs-special |
4x10 |
MiniPull |
4x10x60% |
H-Bump |
4x12 |
|
Kort |
4x |
|
1x |
120 |
85% |
1x |
60 |
95% |
p2 sp8 |
Lang 1 |
4x |
|
1x |
150 |
85% |
1x |
80 |
95% |
p3 sp7 |
| Fri 29-04Trackmeeting | Sat 30-04Hordewedstrijd | Sun 01-05Competitie Junioren AKracht Binnen |
Clean Lunge |
2x8x70% pk |
Hip Thrust |
4x7x75% |
Horz.-Abs-squat |
4x12x60% +10kg!! |
Glute-Lift |
2x12x60% pk |
Single Leg HyperExtension |
2x10x60% pb |
|
|