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 |
3. | Mon 06-03 | Tue 07-03Kort Baan |
4x |
|
1x |
200 |
65% |
1x |
100 |
85% |
p20'' sp6,7,8' |
Kracht Binnen |
Ab Roll-outs |
4x8 |
Box Jumps |
4x10 |
Hang Power Clean |
4x7x70% |
Legpress |
4x12x50% (snel) |
Good morning |
4x8x60% |
|
| Wed 08-03 | Thu 09-03Lang baan |
3x |
|
1x |
150 |
75% |
1x |
120 |
80% |
1x |
90 |
85% |
1x |
60 |
90% |
p3' sp6' |
Kort Baan |
3x |
|
1x |
120 |
75% |
1x |
100 |
80% |
1x |
80 |
85% |
1x |
60 |
90% |
p3' sp6' |
| Fri 10-03 | Sat 11-03NSK Indoor | Sun 12-03 |
1. | Mon 13-03 | Tue 14-03 | Wed 15-03 | Thu 16-03Lang Baan |
1x |
|
1x |
400 |
57% |
1x |
350 |
62% |
1x |
300 |
66% |
1x |
250 |
68% |
1x |
|
1x |
350 |
62% |
1x |
300 |
66% |
1x |
250 |
68% |
1x |
200 |
70% |
p3' sp6' p4' |
Midden Baan |
4x |
|
1x |
60 |
70% |
1x |
50 |
70% |
1x |
40 |
70% |
1x |
30 |
70% |
p30'' sp6 |
| Fri 17-03 | Sat 18-03 | Sun 19-03Kracht Binnen |
Ab Roll-outs |
4x10+10kg |
Glute-Lift |
3x12x60% pk |
Horz.-Abs-squat |
4x12+15kg |
Squat Jump |
4x8x60% |
Scissors |
4x16x60% |
Good morning |
4x8x60% |
Stepup Uitval |
4x5x60% pk |
Hang Power Clean |
5x5x75% |
|
|
2. | Mon 20-03 | Tue 21-03Kort Baan |
1x |
4x |
30 |
95% |
1x |
4x |
60 |
95% |
1x |
4x |
60 |
95% |
1x |
4x |
40 |
95% |
p90'' sp5 |
| Wed 22-03 | Thu 23-03Kort Baan |
1x |
2x |
180 |
75% |
1x |
2x |
140 |
80% |
1x |
2x |
100 |
85% |
1x |
2x |
60 |
90% |
p3' sp6' |
Lang Baan |
1x |
|
1x |
500 |
55% |
1x |
400 |
60% |
1x |
300 |
65% |
1x |
|
1x |
400 |
60% |
1x |
300 |
65% |
1x |
200 |
70% |
1x |
|
1x |
300 |
65% |
1x |
200 |
70% |
1x |
100 |
75% |
p3' sp8' |
Kracht Binnen |
Planking Bosu |
4x60 |
Legpress 1B |
4x8x60% pk |
Hip Thrust 1B |
4x8x60% pk |
Squat 1B |
Bosu 3x8x10kg pk |
H-Bosu |
5x20 |
Hang Power Clean |
4x8x60% pk |
|
| Fri 24-03Lang Baan |
3x |
|
1x |
120 |
90% |
1x |
90 |
95% |
1x |
60 |
97% |
p4' sp6' |
Kracht Binnen |
Planking Bosu |
4x60 |
Legpress 1B |
4x8x60% pk |
Dragonfly |
4x6 |
Hip Thrust 1B |
4x8x60% pk |
Start Snap |
3x5x60% pk |
Squat 1B |
Bosu 3x8x10kg pk |
H-Bosu |
5x20 |
Hang Power Clean |
4x8x60% pk |
|
| Sat 25-03Kracht Binnen |
Planking Bosu |
4x60 |
Legpress 1B |
4x8x60% pk |
Dragonfly |
4x6 |
Hip Thrust 1B |
4x8x60% pk |
Start Snap |
3x5x60% pk |
Squat 1B |
Bosu 3x8x10kg pk |
H-Bosu |
5x20 |
Hang Power Clean |
4x10x60% |
|
| Sun 26-03 |
3. | Mon 27-03 | Tue 28-03Alternatief Baan |
2x |
|
1x |
400 |
50% |
1x |
200 |
70% |
2x |
|
1x |
300 |
55% |
1x |
200 |
70% |
2x |
|
1x |
300 |
60% |
1x |
200 |
70% |
p1' sp3' |
| Wed 29-03 | Thu 30-03Endurance Potch |
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' |
| Fri 31-03Circuit 14 wedstrijd 1Kracht Potch |
Rug armen over bal |
4x20h |
Clean Lunge |
4x5x75% pk |
Ab Roll-outs |
4x8 +10kg |
Squat 1B |
4x5x75% pk |
Hamstring lean |
4x40'' |
Hip Thrust 1B |
4x5x75% pk |
Stepup Uitval |
3x4 +20kg pk |
Buik zijwaarts uitstoten |
4x6+15kg pk |
|
| Sat 01-04Openingswedstrijd 2023Kracht Potch |
Rug armen over bal |
4x20h |
Clean Lunge |
4x5x75% pk |
Ab Roll-outs |
4x8 +10kg |
Squat 1B |
4x5x75% pk |
Hamstring lean |
4x40'' |
Hip Thrust 1B |
4x5x75% pk |
Stepup Uitval |
3x4 +20kg pk |
Buik zijwaarts uitstoten |
4x6+15kg pk |
|
| Sun 02-04 |