May 2023

2.Mon 01-05
Kort Quarteira
1x1x 200 90%
1x1x 180 92%
1x1x 150 94%
1x1x 120 96%
p10,12,15

Horde - Lang Quarteira

Lang Baan
1x2x 500 70%
1x2x 300 75%
p8' sp20'

Lang - Alt Baan

Tue 02-05
Kort - Alt Baan
3x4x 100 60%
p: wandel sp:6

Algemeen Baan
1x4x 30 95%
1x4x 90 95%
p1'30 sp4' p5'

Lang Quarteira
1x1x 60 97%
1x 90 97%
1x 120 97%
1x 90 97%
1x 120 97%
1x 90 97%
1x 60 97%
p6'

Lang Quarteira
1x1x 50 97%
1x 70 97%
1x 90 97%
1x 70 97%
1x 90 97%
1x 70 97%
1x 50 97%
p6'

Wed 03-05Thu 04-05
Lang Baan
1x2x 300 70%
1x2x 250 73%
1x2x 200 76%
p2' sp15'-20'

Combi Baan
1x1x 90 95%
1x1x 120 95%
1x1x 150 95%
1x1x 120 95%
1x1x 90 95%
p8,9,10,12

Kort  Baan
1x4x 60 95%
1x3x 120 95%
p2 sp6 p6

Fri 05-05
Kort  Baan
1x4x 60 95%
1x3x 120 95%
p2 sp6 p6

Sat 06-05
Kracht Binnen
Iliopsoas (keiser)3x10x60% pk
Plate Swing Lunge4x8x60% pk
Horz.-Abs-squat4x10 +15kg
Ab Roll-outs4x10 +10kg
Single Leg HyperExtension 3x10x60% pk
Legpress 1B3x7x70% pk
Clean Lunge3x7x70% pk
Hip Thrust 1B3x7x70% pk

Sun 07-05Competitie 1e DivisieCompetitie 2e divisieCompetitie 3e Divisie
Kracht Binnen
Iliopsoas (keiser)3x10x60% pk
Plate Swing Lunge4x8x60% pk
Horz.-Abs-squat4x10 +15kg
Ab Roll-outs4x10 +10kg
Single Leg HyperExtension 3x10x60% pk
Legpress 1B3x7x70% pk
Clean Lunge3x7x70% pk
Hip Thrust 1B3x7x70% pk

Lang - Horde Baan
1x3x 200 85%
p12,15'

3.Mon 08-05
Lang Baan
1x1x 400 58%
1x 350 62%
1x 300 66%
1x 250 70%
1x 200 74%
p5''

Tue 09-051e Limbra baanwedstrijd
Lang  Baan
1x3x 120 95%
p6,8

Lang Baan
4x1x 200 80%
1x 100 90%
1x 80 90%
p40''-20'' sp12'

Kort Baan
1x5x 60 95%
2x4x 30 95%
p2' sp6'

Lang PM Baan

Wed 10-05Johan Knaap gamesThu 11-05
Lang Baan
1x1x 400 58%
1x 350 62%
1x 300 66%
1x1x 300 66%
1x 250 70%
1x 200 74%
p4' sp8' p6'

Kort Baan
4x1x 150 80%
1x 90 90%
1x 60 95%
p40''-20'' sp10'

Fri 12-05U-track meeting
Lang - PM Baan
1x4x 60 95%
1x3x 90 95%
1x2x 120 95%
p2 sp5 p4 sp6 p8

Sat 13-05Ter Specke Bokaal
Kracht Binnen
Iliopsoas (keiser)4x10x60% pk
Glute-Lift3x12x60% pk
Ab Roll-outs4x8+15kg
Squat 1B4x5x75% pk
Good morningSL 4x8 pk
Sitting Box Jump Single Leg4x5 pk
Power Clean2x(8x60%+4x80%)
Stepup Uitval4x5x60% pk

Sun 14-056. International EMM-Athletic-Meeting
1.Mon 15-05
Lang - Horde Baan

Tue 16-05
Lang - Horde Baan

Lang Baan
3x1x 300 70%
1x 200 80%
1x 100 90%
1x1x 200 80%
1x 100 90%
p1' sp9,12,15'

Kort  Baan
7x3x 40 90%
p20m sp5

Lang  Baan
1x1x 150 95%
1x 120 95%
2x 90 95%
p6,8,10

Wed 17-05Thu 18-05Harry Schulting GamesFri 19-05
Lang  Baan
1x3x 60 95%
1x1x 90 95%
1x1x 120 95%
p3,3,5,8

Lang  Baan
1x2x 60 95%
1x2x 90 95%
1x2x 120 95%
p3,5,6,8,8

Sat 20-05NK TeamsLimietenwedstrijd ParaSun 21-05 Competitie 2e Divisie Poule 4 R2 [2023]Competitie 1e Divisie Poule 2 R2 [2023]Competitie 3e Divisie Poule 14 R2 [2023]
Kracht Binnen
Glide-and-stretch4x8 pk
Knee-Rest-Hip-Swing4x8 pk
Glute-Lift3x10x60% pk
Legpress4x8x60%
Planking4x45'' + 10kg
Balzitten4x60''
Hamstring lean4x30''
Power Clean4x8x60%

Lang  Baan
3x3x 200 50%
p1' sp6,8'

2.Mon 22-05
Lang  Baan
3x3x 200 50%
p1' sp6,8'

Tue 23-05
Lang Baan
4x3x 100 95%
p40'' sp8,10,12

Lang Baan
3x1x 300 70%
1x 200 80%
1x 100 90%
1x1x 200 80%
1x 100 90%
p1' sp9,12,15'

Kort Baan
3x4x 40 90%
p2' sp6'

Wed 24-05Thu 25-05
Lang Baan
3x1x 300 70%
1x 200 80%
1x 100 90%
1x1x 200 80%
1x 100 90%
p1' sp9,12,15'

Kort Baan
1x2x 60 95%
1x2x 90 95%
1x2x 120 95%
p3,5,6,8,8

Lang - Horde - instarten Baan

Fri 26-05Eindhoven track meeting
Lang  Baan
1x5x 60 100%
p3'

Sat 27-05IFAMSun 28-05Competitie U20/U18 Poule 35 R2 [2023]
Kracht Binnen
Glute-Lift3x15x60% pk
Planking4x75'' +10kg
Good morning4x8x60%
Legpress 1B3x10x50% snel
Sitting Box Jump4x6
Clean Lunge3x3x80% pk
Hip Thrust 1B4x5x80%

Kracht Binnen
Glute-Lift3x4x75% pk
Glide-and-stretch3x4 pk
Iliopsoas (keiser)3x3x75%
Ab Roll-outs3x4 + 15kg
Sitting Box Jump Single Leg3x3 pk
Power Clean3x3x90%

Kracht Binnen
Glute-Lift3x4x75% pk
Glide-and-stretch3x4 pk
Planking3x30'' + 20kg
Squat 1B3x3x75% pk
hyper extension3x8x75%
Power Clean3x3x90%

Lang Baan
1x2x 120 95%
1x1x 90 95%
p8, sp8

Lang Baan
1x2x 60 95%
1x1x 90 95%
p8, sp8

Lang Baan
1x3x 300 55%
1x1x 240 65%
1x 200 70%
1x 160 75%
1x1x 200 75%
1x 160 80%
1x 120 85%
p2',4',6' sp4',8'

1.Mon 29-05T-MeetingTue 30-05
Lang Baan
3x1x 250 85%
1x 200 90%
1x 150 95%
p60''-60'' sp12,15,20'

Lang  Baan
1x2x 350 57%
1x2x 300 62%
1x2x 250 67%
1x2x 200 72%
p4' sp6',8',10'

Lang  Baan
1x2x 240 57%
1x2x 200 62%
1x2x 160 67%
1x2x 120 72%
p4' sp6',8',10'

Lang PM Baan

Wed 31-05Thu 01-06
Lang Baan
1x1x 500 76%
1x1x 400 80%
1x1x 300 84%
1x1x 200 88%
p12,15,20

Kort Baan
5x1x 180 75%
1x 60 95%
p60'' sp6,8,10,12

Lang  Baan
1x2x 350 57%
1x2x 300 62%
1x2x 250 67%
1x2x 200 72%
p4' sp6',8',10'

Lang Baan
4x1x 150 90%
1x 90 95%
1x 60 95%
p60''-60'' sp12,15,20'

Lang PM Baan

Fri 02-06Astrix Track MeetingU-track meeting
Lang Baan
1x1x 200 95%
1x1x 180 97%
1x1x 160 99%
p15'

Sat 03-06Brabantse Kampioenschappen MeerkampFlanders Cup OLSESun 04-06FBK