3. | Mon 31-01 | Tue 01-02 | Wed 02-02 | Thu 03-02Lang Baan |
3x |
|
1x |
300 |
50% |
1x |
250 |
55% |
1x |
200 |
60% |
p60'' sp5-6 |
| Fri 04-02 | Sat 05-02 6e ITS Trackmeeting Sotra-Isokin | Sun 06-02 |
1. | Mon 07-02Lang Baan |
3x |
|
1x |
300 |
50% |
1x |
250 |
55% |
1x |
200 |
60% |
p90'' sp5'-6' |
| Tue 08-02Lang Baan |
2x |
|
1x |
500 |
54% |
1x |
400 |
56% |
1x |
300 |
60% |
1x |
|
1x |
400 |
56% |
1x |
300 |
60% |
p3' sp5' |
| Wed 09-02 | Thu 10-02Lang Baan |
4x |
|
1x |
250 |
80% |
1x |
100 |
87% |
1x |
60 |
95% |
p30'',30'' sp8,10,12 |
Kort Baan |
4x |
|
1x |
180 |
85% |
1x |
90 |
90% |
1x |
60 |
95% |
p30'',30'' sp8,10,12 |
| Fri 11-02 | Sat 12-02NK MeerkampKracht Binnen |
Planking Bosu |
4x60" +10kg |
StepUp Ins.Oms |
3x5x15kg pk |
H-Bosu |
4x20'' |
Box Jumps |
4x8 |
Clean Lunge |
3x4x75% pk |
Hip Thrust 1B |
3x4x75% pk |
|
| Sun 13-02 |
2. | Mon 14-02 | Tue 15-02Lang Baan |
1x |
2x |
600 |
52% |
1x |
2x |
500 |
54% |
1x |
2x |
400 |
56% |
1x |
2x |
300 |
57% |
p3' |
Lang Baan |
1x |
1x |
200 |
60% |
1x |
1x |
300 |
55% |
1x |
1x |
400 |
50% |
1x |
1x |
300 |
60% |
1x |
1x |
200 |
70% |
p4,5,5,4 |
| Wed 16-02 | Thu 17-02Lang Baan |
3x |
|
1x |
150 |
65% |
1x |
150 |
75% |
1x |
150 |
85% |
p2' sp6-8 |
Lang Weg |
4x |
|
1x |
60'' |
55% |
1x |
30'' |
55% |
p1'30 sp5,6,8 |
| Fri 18-02 | Sat 19-02ASICS NK Indoor U20 & U18Limietwedstrijd | Sun 20-02ASICS NK Indoor U20 & U18Kort Hal |
4x |
|
1x |
30 sleep |
70% |
1x |
50 |
90% |
1x |
30 dopjes |
70% |
p30'' sp4', 6' tussen sets |
Kracht |
Planking Bosu |
4x60'' +10kg |
Legpress 1B |
3x10x60% |
Single Leg HyperExtension |
4x8x60% pk |
H-Bump |
4x12 |
Hang Power Clean |
3x5x80% |
Hip Thrust |
4x8x70% |
|
|
3. | Mon 21-02 | Tue 22-02Kort Baan |
5x |
|
1x |
150 |
50% |
1x |
100 |
50% |
p150m / 60s sp4 |
Kort Baan |
5x |
|
1x |
150 |
70% |
1x |
100 |
80% |
p150m / 60s sp4 |
| Wed 23-02 | Thu 24-02 | Fri 25-02 | Sat 26-02NK Indoor Senioren | Sun 27-02NK Indoor SeniorenKracht Binnen |
Ab Roll-outs |
4x10+10kg |
Glute-Lift |
3x12x60% pk |
Horz.-Abs-squat |
4x12+15kg |
Good morning |
4x8x60% |
Stepup Uitval |
4x5x60% pk |
Hang Power Clean |
5x5x75% |
|
Weg / Bos |
3x |
|
1x |
240 |
60% |
1x |
160 |
70% |
1x |
80 |
80% |
p1'30 sp4',5',6' |
|
1. | Mon 28-02 | Tue 01-03Kort Baan |
5x |
|
1x |
60 |
90% |
1x |
50 |
90% |
1x |
40 |
90% |
1x |
30 |
90% |
p20m sp5-6 |
| Wed 02-03 | Thu 03-03Lang Baan |
1x |
2x |
500 |
55% |
1x |
2x |
400 |
60% |
1x |
2x |
300 |
65% |
1x |
1x |
200 |
70% |
p4 sp6-8 |
Lang Baan |
1x |
2x |
400 |
55% |
1x |
2x |
300 |
60% |
1x |
2x |
250 |
65% |
1x |
1x |
200 |
70% |
p4 sp6-8 |
| Fri 04-03 | Sat 05-03Kracht |
Planking Bosu |
4x60'' +10kg |
Legpress 1B |
3x10x60% |
Single Leg HyperExtension |
4x8x60% pk |
Dragonfly |
4x6 |
H-Bump |
4x12 |
Stepup Uitval |
3x5x60% pk |
Clean Lunge |
3x5x70% pk |
Hip Thrust |
4x8x70% |
|
| Sun 06-03 |