1. | Mon 30-01 | Tue 31-01 | Wed 01-02 | Thu 02-02Lang 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 |
Lang - PM Baan |
1x |
|
1x |
300 |
60% |
1x |
250 |
60% |
1x |
200 |
60% |
1x |
150 |
60% |
p5,6,7,8 |
| Fri 03-02 | Sat 04-02IFAM IndoorVerspring/HSS | Sun 05-02Kracht Binnen |
Hang Power Clean |
5x 5x 75% |
Pull ups |
3x5x60% |
Hip Thrust 1B |
3x5x75% pk |
Seated Box Jump |
3x5 |
Planking |
4x60'' +10kg |
Good morning |
4x10x60% |
|
|
2. | Mon 06-02 | Tue 07-02Lang 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 |
Lang Baan |
1x |
2x |
600 |
52% |
1x |
2x |
500 |
54% |
1x |
2x |
400 |
56% |
1x |
2x |
300 |
57% |
p3' |
| Wed 08-02 | Thu 09-02Lang Baan |
3x |
|
1x |
150 |
65% |
1x |
150 |
75% |
1x |
150 |
85% |
p2' sp6-8 |
| Fri 10-02 | Sat 11-02 ASICS NK Indoor U20 & U18 | Sun 12-02 ASICS NK Indoor U20 & U18 |
3. | Mon 13-02 | Tue 14-02 | Wed 15-02 | Thu 16-02 | Fri 17-02 | Sat 18-02 NK Indoor Senioren 2023 | Sun 19-02 NK Indoor Senioren 2023Kracht 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% |
Seated Box Jump |
4x8 |
|
|
1. | Mon 20-02 | Tue 21-02Kort Baan |
5x |
|
1x |
60 |
90% |
1x |
50 |
90% |
1x |
40 |
90% |
1x |
30 |
90% |
p20m sp5-6 |
| Wed 22-02 | Thu 23-02Lang Baan |
1x |
2x |
400 |
55% |
1x |
2x |
300 |
60% |
1x |
2x |
250 |
65% |
1x |
1x |
200 |
70% |
p4 sp6-8 |
Kort Baan |
5x |
|
1x |
150 |
70% |
1x |
100 |
80% |
p150m / 60s sp4 |
| Fri 24-02Lang |
1x |
4x |
200 |
75% |
p4' |
Kracht Binnen |
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% |
|
| Sat 25-02Kracht Binnen |
Planking Bosu |
4x60'' +10kg |
Legpress 1B |
3x10x60% |
Balzitten |
4x60'' |
Dragonfly |
4x6 |
Good morning |
4x10x60% |
Iliopsoas (keiser) |
3x10x60% pk |
Hang Power Clean |
4x8x60% pk |
Box Jumps |
4x8 |
|
| Sun 26-02 |
2. | Mon 27-02 | Tue 28-02 | Wed 01-03 | Thu 02-03Lang Baan |
3x |
|
1x |
300 |
55% |
1x |
300 |
60% |
1x |
300 |
65% |
p3' sp5' |
Midden Baan |
3x |
|
1x |
200 |
60% |
1x |
200 |
65% |
1x |
200 |
75% |
p3' sp5' |
Kort Baan |
3x |
|
1x |
200 |
60% |
3x |
60 |
85% |
p2',1',1' sp5' |
| Fri 03-03 | Sat 04-03Algemeen Binnen |
Hip Thrust 1B |
4x8x60% pk |
Iliopsoas (keiser) |
4x8x60% pk |
Planking Bosu |
4x60'' |
Seated Box Jump |
4x8 |
Squat 1B |
4x8x60% pk |
Glute-Lift |
3x10x60% pk |
Hang Power Clean |
4x7x75% |
H-Bosu |
6x15'' |
|
| Sun 05-03ESSX HQ Vault |