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 |
|
|
3. | Mon 02-05 | Tue 03-05 | Wed 04-05 | Thu 05-05Harry Schulting Games | Fri 06-05Avondwedstrijd | Sat 07-05 | Sun 08-05Competitie Junioren BKracht Binnen |
Hang Power Clean |
4x8x70% |
Start Snap |
3x5x60% |
Abs-special |
4x10 pk |
Hamstring lean |
4x45" |
|
|
1. | Mon 09-05 | Tue 10-05Library circuitLang |
3x |
3x |
150 |
80% |
p30", 60" sp10,12 |
Lang |
3x |
3x |
125 |
80% |
p60'',90'' sp10,12 |
| Wed 11-05Lang Baan |
1x |
3x |
200 |
65% |
1x |
3x |
160 |
75% |
1x |
3x |
120 |
85% |
p60'' sp8, 10 |
Lang |
3x |
3x |
150 |
80% |
p30''-60'' sp8,10 |
| Thu 12-05Kracht Baan |
Hang Power Clean |
3x5x80% |
Abs-special |
3x8x60% pk |
H-Bump |
4x12 |
MiniPull |
4x10x60% |
|
Lang Baan |
1x |
2x |
500 |
75% |
1x |
2x |
300 |
80% |
p10 sp15 |
Kort Baan |
1x |
2x |
300 |
70% |
1x |
2x |
180 |
90% |
p10 sp15 |
| Fri 13-05 | Sat 14-05 | Sun 15-05Kracht Binnen |
Clean Lunge |
2x5x80% pk |
Hip Thrust |
4x5x80% |
Planking Bosu |
4Ã60'' |
Stepup Inspr. |
3Ã3Ã70% pk |
|
|
2. | Mon 16-05T meeting | Tue 17-05Lang Baan |
3x |
|
1x |
200 |
65% |
1x |
200 |
75% |
1x |
200 |
85% |
p3 sp8,12 |
| Wed 18-05Lang Baan |
3x |
|
1x |
200 |
65% |
1x |
200 |
75% |
1x |
200 |
85% |
p3 sp8,12 |
| Thu 19-05Kracht Binnen |
Hang Power Clean |
4x5x80% |
Abs-special |
4x8x60% pk |
Hamstring lean |
4x30'' |
Scissors |
4x12x60% |
|
Lang Baan |
3x |
|
1x |
200 |
85% |
1x |
200 |
85% |
p3 sp12,15 |
| Fri 20-05 | Sat 21-05Competitie Junioren CNSK BaanOordegemEef Kamerbeek Games | Sun 22-05Hortus HurdlesNSK BaanKracht |
Clean Lunge |
2x8x70% |
Planking Bosu |
4x60'' |
Single Leg HyperExtension |
3Ã8Ã60% pk |
Glute-Lift |
3x10x60% pk |
Mini Lift |
4x8x70% |
Keiser start |
3x5x60% |
Horz.-Abs-squat |
4x10x60% |
|
|
3. | Mon 23-05Kracht |
Planking Bosu |
4x60'' |
Horz.-Abs-squat |
4x10x60% |
Clean Lunge |
2x8x70% |
Keiser start |
3x5x60% |
|
Lang Baan |
3x |
|
1x |
400 |
70% |
1x |
200 |
80% |
p3' sp10,15 |
| Tue 24-05Lang Baan |
3x |
|
1x |
400 |
70% |
1x |
200 |
90% |
p60'' sp15,20 |
Lang 2 Baan |
2x |
|
1x |
240 |
60% |
1x |
180 |
65% |
1x |
120 |
70% |
P2 sp6,8 |
| Wed 25-05Lang Baan |
5x |
|
1x |
60 |
95% |
1x |
120 |
90% |
p3 sp5,6,7,8 |
| Thu 26-05Lang Baan |
3x |
|
1x |
150 |
90% |
1x |
125 |
90% |
p90'' sp12 |
Lang Baan |
3x |
|
1x |
200 |
80% |
1x |
100 |
95% |
p90'' sp12 |
Lang 2 Baan |
2x |
|
1x |
240 |
70% |
1x |
180 |
80% |
1x |
120 |
90% |
P2 sp8,10 |
Kracht Binnen |
Single Leg HyperExtension |
3Ã8Ã60% pk |
Horz.-Abs-squat |
4x10x60% |
Clean Lunge |
2x8x70% |
Keiser start |
3x5x60% |
|
| Fri 27-05 | Sat 28-05Oordegem | Sun 29-05Competitie SeniorenKracht Binnen |
Hang Power Clean |
4x4x85% |
Planking Bosu |
4x60'' |
Hip Thrust |
4x8x70% |
StepUp Ins.Oms |
3x3x75% pk |
Stretch-n-Catch |
4x10 |
|
|
3. | Mon 30-05Lang |
4x |
|
1x |
150 |
95% |
1x |
120 |
95% |
p6 sp6 |
Kort |
4x |
|
1x |
120 |
95% |
1x |
90 |
95% |
p6 sp6 |
| Tue 31-05Lang |
4x |
|
1x |
150 |
95% |
1x |
120 |
95% |
p6 sp6 |
Lang 2 Baan |
3x |
|
1x |
300 |
60% |
1x |
240 |
70% |
1x |
180 |
80% |
p4,3 sp8 |
| Wed 01-06 | Thu 02-06 | Fri 03-06 | Sat 04-06 Brabantse kampioenschappen meerkampNK TeamsKracht Binnen |
Clean Lunge |
3x8x60% pk |
Mini Lift |
4x8x70% |
Horz.-Abs-squat |
4x10x60% |
Balzitten |
4x60'' |
Stepup Uitval |
3x3x75% pk |
Hamstring lean |
4x40'' |
|
| Sun 05-06Competitive Junioren A Brabantse kampioenschappen meerkampKracht Binnen |
Clean Lunge |
3x3x80% pk |
Stepup Uitval |
3x3x75% |
Mini Lift |
4x5x80% |
Horz.-Abs-squat |
4x10x60% |
|
|