1. | Mon 28-08 | Tue 29-08 | Wed 30-08 | Thu 31-08Kort Baan |
1x |
1x |
180 |
50% |
1x |
1x |
160 |
55% |
1x |
1x |
140 |
60% |
1x |
1x |
120 |
65% |
1x |
1x |
100 |
70% |
1x |
1x |
80 |
75% |
p4' |
| Fri 01-09Lang Baan |
2x |
|
1x |
300 |
50% |
1x |
250 |
55% |
1x |
200 |
60% |
p2' sp4' (ook naar fiets) |
| Sat 02-09 | Sun 03-09Competitie U20/U18 Finale [2023]Kracht Binnen |
Iliopsoas (keiser) |
4x8x60% pk |
Glute-Lift |
3x12x60% pk |
Ab Roll-outs |
5x5+10kg |
Seated Box Jump |
5x5 |
Scissors |
5x10x60% |
Hip Thrust 1B |
4x8x60% pk |
Hang Power Clean |
4x10x60% |
StepUp Ins.Oms |
5x5x60% |
|
|
2. | Mon 04-09Gala dei Castelli | Tue 05-09Lang Baan |
1x |
2x |
120 |
90% |
1x |
3x |
90 |
95% |
1x |
3x |
60 |
97% |
p6,6,4' sp6' |
| Wed 06-09Lang Baan |
6x |
|
1x |
150 |
45% |
1x |
150 |
50% |
1x |
150 |
55% |
p1' sp5' |
| Thu 07-09 | Fri 08-09 | Sat 09-09NSK Teams 2023Lang Baan |
1x |
1x |
300 |
50% |
1x |
1x |
270 |
52% |
1x |
1x |
240 |
54% |
1x |
1x |
210 |
56% |
1x |
1x |
180 |
57% |
1x |
1x |
150 |
60% |
p3' ook naar fiets |
| Sun 10-09Competitie 1e - 2e Divi...otie/Degradatie [2023]CP 100/200 |
3. | Mon 11-09Kort Baan |
4x |
|
1x |
20 |
75% |
1x |
40 |
75% |
1x |
60 |
75% |
1x |
80 |
75% |
p1'30 sp5' |
| Tue 12-09 | Wed 13-09 | Thu 14-09 | Fri 15-09 | Sat 16-09 | Sun 17-09 |
4. | Mon 18-09 | Tue 19-09Kracht Binnen |
Hip Thrust 1B |
4x8x40% |
Planking |
6x40'' + 20kg op rug |
Legpress |
4x12x50% |
Dragonfly |
4x4 |
Hang Power Clean |
4x10x60% |
Seated Box Jump |
4x8 |
Iliopsoas (keiser) |
4x8x60% pk |
|
Lang Baan |
2x |
|
1x |
500 |
50% |
1x |
400 |
55% |
1x |
300 |
60% |
p3 sp6 |
| Wed 20-09Lang Baan |
2x |
|
1x |
300 |
50% |
1x |
250 |
55% |
1x |
200 |
60% |
p3 sp6 |
| Thu 21-09 | Fri 22-09 | Sat 23-09 | Sun 24-09Zuid Nederlandse Kampioenschappen U18 & Sen. |
5. | Mon 25-09 | Tue 26-09Kracht Binnen |
Mini Lift |
4x10x60% |
Glute-Lift |
4x12x15kg (!) pk |
Ab Roll-outs |
6x6 |
Clean Lunge |
4x6x60% pk |
Seated Box Jump |
4x6 |
Squat 1B |
4x8x60% |
Stepup Inspr. |
4x5+15kg p.k |
|
| Wed 27-09 | Thu 28-09Lang Baan |
3x |
|
1x |
200 |
60% |
1x |
400 |
50% |
1x |
1x |
200 |
60% |
p4' |
| Fri 29-09 | Sat 30-09Clubkampioenschappen Prins Hendrik 2023 | Sun 01-10Clubkampioenschappen 2023Kracht Binnen |
Planking Bosu |
5x40'' |
Legpress |
5x10x60% |
Scissors |
4x12x20kg |
Good morning |
4x10x60% |
Seated Box Jump |
4x8 |
Hang Power Clean |
5x8x60% |
Hip Thrust |
4x10x60% |
Glute-Lift |
3x12x60% pk |
|
|