2. | Mon 26-02 | Tue 27-02
NSK Baan | 1x | | 1x | 150 | 80% | 1x | | 1x | 200 | 95% | 1x | | 1x | 150 | 95% | p6,15 |
Kracht Binnen | Good morning | 4x6x60% | Overhead plate step-up | 3x4 pk + 20kg | Hang Power Clean | 4x4x75% | Dragonfly | 4x5 | Iliopsoas (keiser) | 4x5 pk (sneltrainer mag ook) | Balzitten | 4x60'' roteren met bal | |
| Wed 28-02 | Thu 29-02Lang Baan | 3x | | 1x | 300 | 55% | | | 1x | 300 | 60% | | | 1x | 300 | 65% | p3' sp5' |
| Fri 01-03
| Sat 02-03NSK Indoor 2024 | Sun 03-03Algemeen Binnen | Hang Power Clean | 4x7x75% | Planking Bosu | 4x60'' | Hip Thrust 1B | 4x8x60% pk | Iliopsoas (keiser) | 4x8x60% pk | Squat 1B | 4x8x60% pk | Glute-Lift | 3x10x60% pk | Seated Box Jump | 4x8 | H-Bosu | 6x15'' | |
Lang Baan | 1x | | 1x | 400 | 45% | 1x | | 1x | 350 | 48% | 1x | | 1x | 300 | 51% | 1x | | 1x | 250 | 54% | 1x | | 1x | 200 | 57% | 1x | | 1x | 150 | 60% | 1x | | 1x | 100 | 65% | p2' |
|
3. | Mon 04-03 | Tue 05-03Lang baan | 3x | | 1x | 150 | 75% | | | 1x | 120 | 80% | | | 1x | 90 | 85% | | | 1x | 60 | 90% | p3' sp6' |
Kort Baan | 3x | | 1x | 120 | 75% | | | 1x | 100 | 80% | | | 1x | 80 | 85% | | | 1x | 60 | 90% | p3' sp6' |
| Wed 06-03 | Thu 07-03Kort Baan | 4x | | 1x | 200 | 65% | | | 1x | 100 | 85% | p20'' sp6,7,8' |
| Fri 08-03Lang Baan | 1x | | 2x | 120 | 80% | 1x | | 3x | 90 | 85% | 1x | | 3x | 60 | 90% | p3 sp6 |
| Sat 09-03 | Sun 10-03Kracht Binnen | Hang Power Clean | 4x8x60% | Ab Roll-outs | 4x8+10kg | Box Jumps | 4x10 | Overhead farmers walk | 4x2x15m 20kg | Scissors | 4x12x50% | Good morning | 4x8x60% | Legpress | 4x10x60% | Overhead plate step-up | 4x5x60% | |
|
1. | Mon 11-03 | Tue 12-03
| Wed 13-03 | Thu 14-03Lang Baan | 1x | | 1x | 400 | 54% | | | 1x | 350 | 56% | | | 1x | 300 | 58% | | | 1x | 250 | 60% | 1x | | 1x | 350 | 56% | | | 1x | 300 | 58% | | | 1x | 250 | 60% | | | 1x | 200 | 62% | p3' sp6' p4' |
| Fri 15-03
| Sat 16-03Kracht Binnen | Hang Power Clean | 5x8x60% | Glute-Lift | 3x12x60% pk | Plate Swing Lunge | 4x4 pk | Horz.-Abs-squat | 4x12+15kg | Squat 1B | 5x5x60% pk | Buik zijwaarts uitstoten | 4x16x60% | Stepup Uitval | 4x5x60% pk | Good morning | 4x8x60% | |
| Sun 17-03
|
2. | Mon 18-03 | Tue 19-03
Kort Baan | 1x | | 4x | 30 | 95% | 1x | | 4x | 60 | 95% | 1x | | 4x | 60 | 95% | 1x | | 4x | 40 | 95% | p90'' sp5 |
| Wed 20-03 | Thu 21-03Lang Baan | 3x | | 1x | 400 | 60% | | | 1x | 300 | 65% | | | 1x | 200 | 70% | p3' sp8' |
Lang Baan | 1x | | 1x | 350 | 62% | | | 1x | 250 | 67% | | | 1x | 150 | 72% | p3' sp8' |
Kort Baan | 1x | | 2x | 180 | 75% | 1x | | 2x | 140 | 80% | 1x | | 2x | 100 | 85% | 1x | | 2x | 60 | 90% | p3' sp6' |
| Fri 22-03
| Sat 23-03 | Sun 24-03 |
| Mon 25-03 | Tue 26-03 | Wed 27-03 | Thu 28-03 | Fri 29-03 | Sat 30-03Openingswedstrijd 2024 | Sun 31-03 |