4. | Mon 27-01 | Tue 28-01Lang |
1x |
1x |
180 |
70% |
1x |
1x |
160 |
75% |
1x |
1x |
140 |
80% |
1x |
1x |
120 |
85% |
1x |
1x |
100 |
90% |
1x |
1x |
80 |
95% |
p4, 5, 6, 6, 6 |
kort |
1x |
1x |
150 |
70% |
1x |
1x |
130 |
75% |
1x |
1x |
110 |
80% |
1x |
1x |
90 |
85% |
1x |
1x |
70 |
90% |
1x |
1x |
50 |
95% |
p4, 5, 6, 6, 6 |
| Wed 29-01 | Thu 30-01Algemeen Baan |
1x |
5x |
60 |
90% |
1x |
5x |
40 |
95% |
1x |
5x |
20 |
95% |
p1',2',2' sp5 |
power |
Hip Thrust |
3x4x75% |
Belly Ball Variation |
3x10 |
Iliopsoas (keiser) |
3Ã4Ã75% |
Lunge Squat |
3Ã4Ã75% |
PushUps |
4Ã10 |
hyper extension |
3x4x75% |
|
| Fri 31-01 | Sat 01-02 | Sun 02-02indoor Ookmeer |
5. | Mon 03-02 | Tue 04-02 | Wed 05-02 | Thu 06-02Lang Baan |
1x |
1x |
350 |
54% |
1x |
1x |
300 |
56% |
1x |
1x |
250 |
60% |
1x |
1x |
200 |
63% |
1x |
1x |
150 |
66% |
1x |
1x |
100 |
69% |
p5-6 |
power |
Hip Thrust |
3x4x80% |
Belly Ball Variation |
3Ã10 |
Iliopsoas (keiser) |
3x4x80% |
Lunge Squat |
3Ã4Ã80% |
PushUps |
4Ã10 |
hyper extension |
3Ã4Ã80% |
|
| Fri 07-02 | Sat 08-02NK indoorHerstel baan |
1x |
3x |
200 |
50% |
1x |
3x |
200 |
55% |
1x |
3x |
200 |
60% |
p3 sp6 |
| Sun 09-02 |
6. | Mon 10-02 | Tue 11-02 | Wed 12-02 | Thu 13-02Lang Baan |
5x |
|
1x |
200 |
60% |
1x |
100 |
80% |
p30'' sp5-6 |
Kort Baan |
5x |
|
1x |
150 |
70% |
1x |
60 |
90% |
p30'' sp5-6 |
power |
Hip Thrust |
4x10x60% |
Belly Ball Variation |
3x10 |
Iliopsoas (keiser) |
4x8x60% |
Lunge Squat |
4x8x60% |
PushUps |
5x15 |
hyper extension |
4x8x60% |
|
| Fri 14-02 | Sat 15-02 | Sun 16-02Indoor Hobokenpower |
Sleetje |
3Ã10m, 3Ã20m, 3Ã30m |
Hang Power Clean |
3Ã8Ã70% |
Keiser start |
3Ã6Ã60% |
Stepup Inspr. |
3x4x60% |
Clean Lunge |
4x10x60% |
|
|
7. | Mon 17-02 | Tue 18-02 | Wed 19-02 | Thu 20-02Lang Baan |
1x |
1x |
600 |
55% |
1x |
1x |
500 |
55% |
1x |
1x |
400 |
55% |
1x |
1x |
300 |
55% |
1x |
1x |
200 |
60% |
p5-6 |
Kort Baan |
1x |
3x |
120 |
90% |
1x |
3x |
90 |
90% |
1x |
3x |
60 |
95% |
p4 sp6 |
power |
Hip Thrust |
4x10x60% |
Belly Ball Variation |
3x10 |
Iliopsoas (keiser) |
4x8x60% |
Lunge Squat |
4x8x60% |
PushUps |
5x15 |
hyper extension |
4x8x60% |
|
| Fri 21-02 | Sat 22-02NK Indoor SeniorenIndoor Gent | Sun 23-02NK Indoor Senioren |
6. | Mon 24-02 | Tue 25-02Kort Baan |
1x |
|
4x |
60 |
80% |
4x |
50 |
80% |
4x |
40 |
80% |
4x |
30 |
80% |
p20m sp6-10 |
| Wed 26-02 | Thu 27-02NSK Baan |
1x |
2x |
150 |
95% |
1x |
3x |
60 |
95% |
p6 sp6 p3 |
Kort Baan |
3x |
|
1x |
150 |
75% |
1x |
120 |
85% |
2x |
60 |
95% |
p3,3,3 sp8 |
power |
Hip Thrust |
4x12x60% |
Belly Ball Variation |
3Ã10 |
Iliopsoas (keiser) |
4x9x60% |
Lunge Squat |
4Ã9Ã60% |
PushUps |
5Ã15 |
hyper extension |
4x9x60% |
|
| Fri 28-02 | Sat 01-03NSK Indoor | Sun 02-03power |
Clean Lunge |
4x5x60% pb |
Start Snap |
3Ã4Ã60% |
Sleetje |
3Ã10m 3x20m 3x30m |
Abs-Stretch |
4x10x8 |
|
|