1. | Mon 25-04Kracht Binnen |
Box Jumps |
5x8 |
Clean Lunge |
6x60% 4x70% 2x80% |
Dragonfly |
4x6 |
Hip Thrust 1B |
6x60% 4x70% 2x80% |
Planking |
4x60 |
Glute-Lift |
3x12x60% pk |
Squat 1B |
4x8x60% pk |
Stepup Inspr. |
4x5x15kg pk |
|
Lang Baan |
1x |
|
1x |
300 |
65% |
1x |
250 |
70% |
1x |
200 |
75% |
1x |
|
1x |
250 |
70% |
1x |
200 |
75% |
1x |
150 |
80% |
p6 sp12 p6 |
Kort Baan |
4x |
|
1x |
160 |
75% |
1x |
80 |
90% |
1x |
40 |
97% |
p60'' sp8,10,12 |
Lang Baan |
1x |
1x |
600 |
85% |
1x |
2x |
300 |
85% |
p12,15' |
| Tue 26-04 | Wed 27-04 | Thu 28-04Lang Baan |
1x |
1x |
600 |
65% |
1x |
1x |
500 |
70% |
1x |
1x |
500 |
75% |
1x |
1x |
400 |
80% |
p8,10,15' |
| Fri 29-04 | Sat 30-04 | Sun 01-05Competitie Senioren |
2. | Mon 02-05Kracht Binnen |
BBLR |
4x12 |
Glute-Lift |
3x12x60% pk |
Planking |
4x60 |
Squat Jump |
4x8x60% |
Good morning |
4x8x60% |
Stepup Uitval |
4x5x60% pk |
Hang Power Clean |
5x5x75% |
|
| Tue 03-05Kort Baan |
1x |
1x |
200 |
90% |
1x |
1x |
150 |
95% |
1x |
1x |
150 |
95% |
1x |
1x |
120 |
97% |
p10,12,15 |
Lang 1 Baan |
1x |
2x |
300 |
70% |
1x |
2x |
250 |
73% |
1x |
2x |
200 |
76% |
p2' sp15'-20' |
Kort Baan |
1x |
5x |
30 |
90% |
1x |
4x |
60 |
90% |
1x |
3x |
90 |
90% |
p2', 3', 6' sp6' |
Lang 2 Baan |
1x |
1x |
500 |
85% |
1x |
1x |
400 |
85% |
1x |
1x |
400 |
85% |
1x |
1x |
300 |
85% |
p12,15,20' |
| Wed 04-05 | Thu 05-05Kort Baan |
1x |
4x |
30 |
95% |
1x |
4x |
90 |
95% |
p1'30 sp4' p5' |
| Fri 06-05 | Sat 07-05Ter Specke BokaalKracht Binnen |
Planking Bosu |
4x60 |
Legpress 1B |
4x8x60% pk |
Dragonfly |
4x6 |
Squat 1B |
Bosu 3x8x10kg pk |
H-Bosu |
5x20 |
Hip Thrust 1B |
4x8x60% pk |
Start Snap |
3x5x60% pk |
Hang Power Clean |
4x8x60% pk |
|
| Sun 08-05 |
2. | Mon 09-05 | Tue 10-05Lang |
4x |
2x |
150 |
80% |
p60'' sp6,8,10' |
Kort Baan |
4x |
|
1x |
150 |
70% |
1x |
80 |
90% |
p60'' sp10-12-15' |
| Wed 11-05 | Thu 12-05Kort Baan |
1x |
5x |
30 blok |
100% |
1x |
3x |
60 blok bocht |
100% |
1x |
2x |
120 blok |
100% |
|
Kort Baan |
1x |
3x |
120 |
70% |
1x |
3x |
100 |
75% |
1x |
3x |
80 |
80% |
1x |
3x |
60 |
85% |
p2' sp6',7',8' |
| Fri 13-05Lars Jansen Memorial | Sat 14-05Kracht Binnen |
Planking Bosu |
4x60" |
H-Bosu |
4x20'' |
StepUp Ins.Oms |
3x5x15kg pk |
Box Jumps |
4x8 |
Clean Lunge |
4x5x75% pk |
Hip Thrust 1B |
4x5x75% pk |
Legpress |
4x7x75% |
Buik zijwaarts uitstoten |
4x6 pk |
|
| Sun 15-055. Internationales EMM-Athletik-SportfestU20/18 Competitie |
3. | Mon 16-05 | Tue 17-05Lang Baan |
1x |
1x |
300 |
60% |
1x |
1x |
250 |
65% |
1x |
1x |
200 |
70% |
1x |
1x |
150 |
75% |
1x |
1x |
100 |
80% |
p4,5,6,7 |
Kort Baan |
4x |
|
1x |
150 |
80% |
1x |
90 |
90% |
1x |
60 |
95% |
p40''-20'' sp10' |
| Wed 18-05 | Thu 19-05Lang Baan |
2x |
|
1x |
200 |
80% |
1x |
100 |
90% |
1x |
100 |
90% |
p40''-20'' sp30' |
| Fri 20-05Interne competitie 2022 2 | Sat 21-05NK Teams | Sun 22-05Competitie SeniorenCompetitie 3e Divisie Poule 14 R2 [2022] |
1. | Mon 23-05 | Tue 24-05Lang Baan |
1x |
3x |
200 |
80% |
1x |
2x |
200 |
85% |
p4' sp15' |
| Wed 25-05Avondwedstrijd Circuit 14 | Thu 26-05Harry Schulting GamesKaas & stroopwafels | Fri 27-05 | Sat 28-05IFAMAmsterdam Battle U18 / U20Lang Baan |
3x |
|
1x |
300 |
70% |
1x |
200 |
80% |
1x |
100 |
90% |
1x |
|
1x |
200 |
80% |
1x |
100 |
90% |
p1' sp9,12,15' |
| Sun 29-05 |
2. | Mon 30-05 | Tue 31-05Lang Baan |
3x |
|
1x |
300 |
70% |
1x |
200 |
80% |
1x |
100 |
90% |
1x |
|
1x |
200 |
80% |
1x |
100 |
90% |
p1' sp9,12,15' |
| Wed 01-06 | Thu 02-06Lang Baan |
1x |
5x |
60 |
75% |
2x |
4x |
60 |
75% |
2x |
3x |
60 |
75% |
p20m sp6,7,8,9 |
| Fri 03-06Asterix Trackmeeting 2022 | Sat 04-06Budapest Open Agoston Schulek MemorialLang 1 Baan |
1x |
|
1x |
350 |
55% |
1x |
300 |
60% |
1x |
|
1x |
300 |
60% |
1x |
250 |
65% |
1x |
|
1x |
250 |
65% |
1x |
200 |
70% |
p2' sp5' |
Kracht Binnen |
Glute-Lift |
3x15x60% pk |
Planking |
4x75 |
Legpress 1B |
3x10x50% snel |
Good morning |
4x8x60% |
Clean Lunge |
3x3x80% pk |
Hip Thrust |
4x5x80% |
Box Jumps |
4x6 |
|
| Sun 05-06Kracht Binnen |
Planking |
4x75'' +10kg |
Glute-Lift |
3x15x60% pk |
Legpress 1B |
3x7x75% pk |
Good morning |
4x8x60% |
Box Jumps |
4x6 |
Clean Lunge |
3x3x80% pk |
Hip Thrust |
4x7x75% |
|
|