7. | Mon 26-06Lang Baan |
1x |
|
1x |
300 |
50% |
1x |
150 |
75% |
1x |
|
1x |
270 |
55% |
1x |
130 |
80% |
1x |
|
1x |
240 |
60% |
1x |
110 |
85% |
1x |
|
1x |
210 |
65% |
1x |
90 |
90% |
p30'' sp6 |
| Tue 27-06Lang Baan |
1x |
|
1x |
300 |
60% |
1x |
400 |
40% |
1x |
300 |
60% |
1x |
|
1x |
200 |
70% |
1x |
300 |
50% |
1x |
200 |
70% |
1x |
|
1x |
150 |
80% |
1x |
200 |
60% |
1x |
150 |
80% |
p2' sp6,8' |
Lang Baan |
1x |
|
1x |
200 |
70% |
1x |
300 |
55% |
1x |
200 |
75% |
1x |
|
1x |
150 |
80% |
1x |
200 |
65% |
1x |
150 |
85% |
p2' sp8' |
Kort Baan |
1x |
|
1x |
150 |
70% |
1x |
200 |
55% |
1x |
150 |
75% |
1x |
|
1x |
90 |
80% |
1x |
150 |
65% |
1x |
90 |
85% |
p2' sp8' |
| Wed 28-06 | Thu 29-06Algemeen |
1x |
5x |
40 blok |
100% |
1x |
3x |
60 blok bocht |
100% |
1x |
1x |
100 blok bocht |
100% |
p3-4' sp8' |
Lang Baan |
1x |
|
1x |
200 |
70% |
1x |
300 |
55% |
1x |
200 |
75% |
1x |
|
1x |
150 |
80% |
1x |
200 |
65% |
1x |
150 |
85% |
p2' sp8' |
| Fri 30-06 | Sat 01-07Alibo Flanders Cup - Memorial Jos Verstockt | Sun 02-07Competitie SeniorenCompetitie senioren 2e divisieCompetitie 3e Divisie Poule 14 R3 [2023]ResisprintLang Baan |
1x |
3x |
200 |
60% |
1x |
3x |
150 |
75% |
1x |
3x |
100 |
90% |
p2,4,6 sp6 |
|
8. | Mon 03-07Lang Baan |
3x |
|
1x |
300 |
60% |
1x |
250 |
65% |
1x |
200 |
70% |
1x |
|
1x |
250 |
65% |
1x |
200 |
70% |
p2' sp5' |
Kracht Baan |
Hang Power Clean |
4x7x70% |
Iliopsoas (keiser) |
4x8x60% pk |
Planking |
+2x bosu 5x60'' |
Seated Box Jump |
4x8 |
Hip Thrust |
4x5x70% pk |
H-Kicks |
4x8 pk |
Glute-Lift |
3x12x60% pk |
Balzitten |
4x60'' +10kg |
|
| Tue 04-07Lang - AM Baan |
1x |
3x |
300 |
60% |
1x |
3x |
300 |
65% |
1x |
3x |
300 |
70% |
p60'', p90'', p2' sp5 |
Midden Baan |
1x |
2x |
200 |
75% |
1x |
2x |
160 |
85% |
1x |
2x |
120 |
95% |
p4,6,8 sp8 |
Lang Baan |
1x |
3x |
300 |
60% |
1x |
3x |
250 |
65% |
1x |
3x |
200 |
70% |
p60'', p90'', p2' sp5 |
| Wed 05-07 | Thu 06-07Lang - AM Baan |
1x |
3x |
100 |
85% |
1x |
4x |
80 |
85% |
1x |
5x |
60 |
85% |
1x |
6x |
40 |
85% |
p20'' sp6,8,10 |
Kort Baan |
1x |
|
1x |
150 |
70% |
1x |
200 |
55% |
1x |
150 |
75% |
1x |
|
1x |
90 |
80% |
1x |
150 |
65% |
1x |
90 |
85% |
p2' sp8' |
| Fri 07-07 Ben Saris Meerkampen (Kermismeerkamp 2023) | Sat 08-07 Ben Saris Meerkampen (Kermismeerkamp 2023)Limieten wedstrijd WA Bronze MOORE – Guldensporenmeeting KKSKracht Binnen |
Plate Swing Lunge |
3x8x15kg pk |
Squat 1B |
8x60% 6x70% 4x80% pk |
Hang Power Clean |
10x60% 7x70% 4x80% |
Planking Bosu |
4x60'' |
Scissors |
4x12x60% |
Seated Box Jump Single Leg |
4x5 pk |
Hip Thrust 1B |
8x60% 6x70% 4x80% pk |
Hamstring lean |
6x30'' |
|
| Sun 09-07 Ben Saris Meerkampen (Kermismeerkamp 2023)Kracht Binnen |
Plate Swing Lunge |
3x8x15kg pk |
Squat 1B |
8x60% 6x70% 4x80% pk |
Hang Power Clean |
10x60% 7x70% 4x80% |
Planking Bosu |
4x60'' |
Scissors |
4x12x60% |
Seated Box Jump Single Leg |
4x5 pk |
Hip Thrust 1B |
8x60% 6x70% 4x80% pk |
Hamstring lean |
6x30'' |
|
|
9. | Mon 10-07 | Tue 11-07Midden Baan |
2x |
|
1x |
200 |
75% |
1x |
160 |
85% |
1x |
120 |
95% |
1x |
|
1x |
160 |
85% |
1x |
120 |
95% |
p4' sp8' |
| Wed 12-07 | Thu 13-07Kort Baan |
1x |
4x |
60 blok recht |
95% |
1x |
3x |
60 blok bocht |
95% |
p5' sp10' |
Lang - AM Baan |
1x |
|
1x |
300 |
85% |
1x |
250 |
85% |
1x |
|
1x |
250 |
90% |
1x |
200 |
90% |
p6' sp20' |
Lang Baan |
1x |
|
1x |
180 |
95% |
1x |
150 |
95% |
1x |
|
1x |
150 |
95% |
1x |
120 |
95% |
p6' sp15' |
Alternatief Baan |
1x |
1x |
200 |
55% |
1x |
1x |
180 |
57% |
1x |
1x |
160 |
61% |
1x |
1x |
140 |
64% |
1x |
1x |
120 |
67% |
1x |
1x |
100 |
70% |
p3 |
| Fri 14-07 | Sat 15-07ATH track meetingKBC Nacht van de AtletiekNacht van Tilburg | Sun 16-07Liliane Mandema Memorial |
10. | Mon 17-07 | Tue 18-07Lang Baan |
4x |
|
1x |
180 |
85% |
1x |
120 |
90% |
1x |
60 |
95% |
p60''-30'' sp12,15,20' |
Kort Baan |
3x |
|
1x |
150 |
85% |
1x |
100 |
90% |
1x |
50 |
95% |
p60''-30'' sp15,20' |
| Wed 19-07 | Thu 20-07Lang Baan |
1x |
|
1x |
400 |
55% |
1x |
350 |
60% |
1x |
300 |
65% |
1x |
|
1x |
300 |
65% |
1x |
250 |
70% |
1x |
200 |
75% |
p2,3 sp5 p3,4 |
Kort Baan |
1x |
2x |
240 |
56% |
1x |
2x |
200 |
62% |
1x |
2x |
160 |
67% |
1x |
2x |
120 |
72% |
p4' sp6',8',10' |
| Fri 21-07Wageningen Track Meeting 2 | Sat 22-07MEETING MADRIDKracht Binnen |
Hang Power Clean |
3x3x80% |
Planking Bosu |
3x45''. +15kg |
Squat 1B |
3x2x80% pk |
Iliopsoas (keiser) |
3x8x70% pk |
Seated Box Jump |
3x5 |
Good morning |
3x8 pk |
|
| Sun 23-07Kracht - Lopen Binnen |
3x |
|
1x |
90 |
80% |
1x |
200 |
55% |
1x |
1x |
90 |
80% |
Hang Power Clean |
3x3x80% |
Planking Bosu |
3x45''. +15kg |
Squat 1B |
3x2x80% pk |
Iliopsoas (keiser) |
3x8x70% pk |
Seated Box Jump |
3x5 |
Good morning |
3x8 pk |
p1'30 sp3' |
|
11. | Mon 24-07 | Tue 25-07Lang PM |
1x |
1x |
200 |
95% |
1x |
1x |
150 |
98% |
p20' |
Kort Baan |
1x |
2x |
200 |
70% |
1x |
3x |
150 |
80% |
p4' sp8' |
| Wed 26-07 | Thu 27-07Lang |
1x |
3x |
60 |
95% |
p10' |
| Fri 28-07ASICS NK Atletiek | Sat 29-07ASICS NK Atletiek | Sun 30-07ASICS NK AtletiekLang Baan |
1x |
1x |
60 |
80% |
1x |
|
1x |
300 |
50% |
1x |
60 |
82% |
1x |
|
1x |
260 |
56% |
1x |
60 |
84% |
1x |
|
1x |
220 |
62% |
1x |
60 |
86% |
1x |
|
1x |
180 |
68% |
1x |
60 |
88% |
1x |
|
1x |
140 |
74% |
1x |
60 |
90% |
p3' sp4' |
|
12. | Mon 31-07Kracht - Lopen Baan |
2x |
4x |
60 |
70% |
Hang Power Clean |
4x7x70% |
Iliopsoas (keiser) |
4x10x60% pk |
Planking |
4x12 boxen op+af |
Glute-Lift |
3x10x60% pk |
Squat 1B |
4x5x75% pk |
H-Bosu |
6x20'' |
Hip Thrust |
4x7x70% |
p1' sp6' |
| Tue 01-08 | Wed 02-08 | Thu 03-08 | Fri 04-08 | Sat 05-08Flanders Cup DCLA | Sun 06-08 |