1. | Mon 30-03 | Tue 31-03Lang Baan |
2x |
4x |
80 |
80% |
3x |
4x |
60 |
80% |
p90'' sp5 |
Lang Baan |
2x |
3x |
180 |
70% |
3x |
4x |
120 |
75% |
p90'' sp5 |
| Wed 01-04 | Thu 02-04Lang Baan |
1x |
1x |
500 |
60% |
1x |
1x |
400 |
65% |
1x |
1x |
300 |
70% |
1x |
1x |
200 |
75% |
p8,10,12 |
Kort Baan |
1x |
1x |
300 |
60% |
1x |
1x |
250 |
65% |
1x |
1x |
200 |
70% |
1x |
1x |
150 |
75% |
p8,10,12 |
Kracht Binnen |
Hang Power Clean |
4x8x70% |
Scissors |
4x12x60% |
Hip Thrust |
4x8x70% |
Abs-Stretch |
4x10x60% |
|
| Fri 03-04 | Sat 04-04 | Sun 05-04 |
2. | Mon 06-04testwedstrijdKracht |
Glute-Lift |
3x10x60% |
MiniPull |
4x10x60% |
Iliopsoas (keiser) |
3x10x60% |
H-Bump |
4x10x60% |
Planking |
4x60'' |
|
| Tue 07-04 | Wed 08-04 | Thu 09-04Kracht |
Clean Lunge |
4x8x70% |
Start Snap |
3x5x70% pk |
Planking |
4x60'' |
Glute-Lift |
3x8x70% pk |
|
| Fri 10-04 | Sat 11-04 | Sun 12-04kracht |
Keiser start |
4x5x60% |
Hang Power Clean |
4x8x70% |
Sleetje |
3x3x30m |
Mini Lift |
4x8x70% |
Togu Walk |
4x14x60% |
Ab Roll-outs |
4x8x70% |
Hamstring lean |
4x40'' |
|
|
3. | Mon 13-04 | Tue 14-04Lang Baan |
3x |
|
1x |
300 |
60% |
1x |
300 |
75% |
p2' sp8-10 |
| Wed 15-04 | Thu 16-04Power |
MiniPull |
3x10x60% |
Hip Thrust |
4x8x70% |
Glute-Lift |
3x8x70% pk |
Planking |
4x60'' |
|
| Fri 17-04 | Sat 18-04Kracht Baan |
Balzitten |
4x60'' |
Clean Lunge |
4x5x70% pk |
Start Snap |
3x5x70% |
Togu Walk |
4x14x60% |
Lunge Squat |
4x6x70% pk |
|
| Sun 19-04competitie |
1. | Mon 20-04 | Tue 21-04Baan Lang |
3x |
3x |
100 |
95% |
1x |
2x |
100 |
95% |
p60''-120'' sp8-10 |
Baan Lang 2 |
3x |
|
1x |
200 |
80% |
2x |
100 |
95% |
p60''-120'' sp8-10 |
Kort Baan |
4x |
|
1x |
150 |
85% |
1x |
120 |
90% |
1x |
80 |
95% |
p60''-120'' sp8-10 |
| Wed 22-04 | Thu 23-04Kracht |
Hang Power Clean |
4x8x70% |
Scissors |
4x10x60% |
Hamstring lean |
4x40'' |
Abs-Stretch |
4x10x60% |
|
Kort Baan |
1x |
3x |
90 |
95% |
1x |
3x |
60 |
95% |
1x |
5x |
30 |
95% |
p3',2' sp5-6 |
Lang Baan |
1x |
|
1x |
400 |
60% |
1x |
350 |
62% |
1x |
300 |
64% |
1x |
250 |
66% |
1x |
200 |
68% |
1x |
150 |
70% |
p5,6,7,7,7 |
| Fri 24-04 | Sat 25-04 | Sun 26-04Hortas Hurdles SpecialKracht |
Glute-Lift |
3x8x70% pk |
Ab Roll-outs |
4x8x70% |
Lunge Swing |
3x6x60% pk |
StepUp Ins.Oms |
3x5x60% pk |
Mini Lift |
4x8x70% |
Lunge Squat |
4x6x70% pk |
Togu Walk |
4x14x60% |
|
extra weg |
1x |
2x |
20'' |
0% |
1x |
2x |
30'' |
0% |
1x |
2x |
40'' |
0% |
1x |
2x |
30'' |
0% |
1x |
2x |
20'' |
0% |
p2' sp3,4,5,4 |
|
2. | Mon 27-04 | Tue 28-04Lang 1 Baan |
1x |
|
1x |
200 |
85% |
2x |
125 |
90% |
2x |
3x |
125 |
90% |
p90'' sp6,6,8 |
| Wed 29-04 | Thu 30-04Kracht Baan |
Hang Power Clean |
4x8x70% |
Hip Thrust |
4x8x70% |
Balzitten |
4x60'' |
H-Bump |
4x10x60% |
|
Lang Baan |
1x |
3x |
120 |
95% |
1x |
4x |
90 |
95% |
p5' sp8' |
Kort Baan |
3x |
|
1x |
100 |
95% |
1x |
80 |
95% |
1x |
60 |
95% |
1x |
40 |
95% |
p2' sp10' |
| Fri 01-05 | Sat 02-05 | Sun 03-05competitieKracht Binnen |
MiniPull |
4x10x60% |
Iliopsoas (keiser) |
3x10x60% pk |
Clean Lunge |
4x4x70% pk |
Start Snap |
3x4x70% pk |
Hamstring lean |
4x40'' |
Planking |
4x60'' |
BBLR |
4x12 |
|
|