2. | Mon 01-05Kort Quarteira |
1x |
1x |
200 |
90% |
1x |
1x |
180 |
92% |
1x |
1x |
150 |
94% |
1x |
1x |
120 |
96% |
p10,12,15 |
Lang Baan |
1x |
2x |
500 |
70% |
1x |
2x |
300 |
75% |
p8' sp20' |
| Tue 02-05Lang Quarteira |
1x |
|
1x |
60 |
97% |
1x |
90 |
97% |
1x |
120 |
97% |
1x |
90 |
97% |
1x |
120 |
97% |
1x |
90 |
97% |
1x |
60 |
97% |
p6' |
Lang Quarteira |
1x |
|
1x |
50 |
97% |
1x |
70 |
97% |
1x |
90 |
97% |
1x |
70 |
97% |
1x |
90 |
97% |
1x |
70 |
97% |
1x |
50 |
97% |
p6' |
| Wed 03-05 | Thu 04-05Lang Baan |
1x |
2x |
300 |
70% |
1x |
2x |
250 |
73% |
1x |
2x |
200 |
76% |
p2' sp15'-20' |
Combi Baan |
1x |
1x |
90 |
95% |
1x |
1x |
120 |
95% |
1x |
1x |
150 |
95% |
1x |
1x |
120 |
95% |
1x |
1x |
90 |
95% |
p8,9,10,12 |
Kort Baan |
1x |
4x |
60 |
95% |
1x |
3x |
120 |
95% |
p2 sp6 p6 |
| Fri 05-05Kort Baan |
1x |
4x |
60 |
95% |
1x |
3x |
120 |
95% |
p2 sp6 p6 |
| Sat 06-05Kracht Binnen |
Iliopsoas (keiser) |
3x10x60% pk |
Plate Swing Lunge |
4x8x60% pk |
Horz.-Abs-squat |
4x10 +15kg |
Legpress 1B |
3x7x70% pk |
Clean Lunge |
3x7x70% pk |
Hip Thrust 1B |
3x7x70% pk |
Ab Roll-outs |
4x10 +10kg |
Single Leg HyperExtension |
3x10x60% pk |
|
| Sun 07-05Competitie 1e DivisieCompetitie 2e divisieCompetitie 3e DivisieKracht Binnen |
Iliopsoas (keiser) |
3x10x60% pk |
Plate Swing Lunge |
4x8x60% pk |
Horz.-Abs-squat |
4x10 +15kg |
Legpress 1B |
3x7x70% pk |
Clean Lunge |
3x7x70% pk |
Hip Thrust 1B |
3x7x70% pk |
Ab Roll-outs |
4x10 +10kg |
Single Leg HyperExtension |
3x10x60% pk |
|
|
3. | Mon 08-05Lang Baan |
1x |
|
1x |
400 |
57% |
1x |
350 |
62% |
1x |
300 |
66% |
1x |
250 |
70% |
1x |
200 |
74% |
p5'' |
| Tue 09-051e Limbra baanwedstrijdLang Baan |
4x |
|
1x |
200 |
80% |
1x |
100 |
90% |
1x |
80 |
90% |
p40''-20'' sp12' |
| Wed 10-05Johan Knaap games | Thu 11-05Lang Baan |
1x |
|
1x |
400 |
57% |
1x |
350 |
62% |
1x |
300 |
66% |
1x |
|
1x |
300 |
66% |
1x |
250 |
70% |
1x |
200 |
74% |
p4' sp8' p6' |
Kort Baan |
4x |
|
1x |
150 |
80% |
1x |
90 |
90% |
1x |
60 |
95% |
p40''-20'' sp10' |
| Fri 12-05Lang - PM Baan |
1x |
4x |
60 |
95% |
1x |
3x |
90 |
95% |
1x |
2x |
120 |
95% |
p2 sp5 p4 sp6 p8 |
| Sat 13-05Kracht Binnen |
Iliopsoas (keiser) |
4x10x60% pk |
Ab Roll-outs |
4x8+15kg |
Seated Box Jump Single Leg |
4x5 pk |
Squat 1B |
4x5x75% pk |
Hang Power Clean |
2x(8x60%+4x80%) |
Good morning |
SL 4x8 pk |
Stepup Uitval |
4x5x60% pk |
Glute-Lift |
3x12x60% pk |
|
| Sun 14-056. International EMM-Athletic-Meeting |
1. | Mon 15-05 | Tue 16-05Lang Baan |
3x |
|
1x |
300 |
70% |
1x |
200 |
80% |
1x |
100 |
90% |
1x |
|
1x |
200 |
80% |
1x |
100 |
90% |
p1' sp9,12,15' |
Lang Baan |
1x |
|
1x |
150 |
95% |
1x |
120 |
95% |
2x |
90 |
95% |
p6,8,10 |
| Wed 17-05 | Thu 18-05Harry Schulting Games | Fri 19-05Lang Baan |
1x |
3x |
60 |
95% |
1x |
1x |
90 |
95% |
1x |
1x |
120 |
95% |
p3,3,5,8 |
Lang Baan |
1x |
2x |
60 |
95% |
1x |
2x |
90 |
95% |
1x |
2x |
120 |
95% |
p3,5,6,8,8 |
| Sat 20-05NK TeamsLimietenwedstrijd Para | Sun 21-05 Competitie 2e Divisie Poule 4 R2 [2023]Competitie 1e Divisie Poule 2 R2 [2023]Competitie 3e Divisie Poule 14 R2 [2023]Kracht Binnen |
Legpress |
4x8x60% |
Hang Power Clean |
4x8x60% |
Planking |
4x45'' + 10kg |
Glide-and-stretch |
4x8 pk |
Knee-Rest-Hip-Swing |
4x8 pk |
Hamstring lean |
4x30'' |
Balzitten |
4x60'' |
Glute-Lift |
3x10x60% pk |
|
|
2. | Mon 22-05 | Tue 23-05Lang Baan |
3x |
|
1x |
300 |
70% |
1x |
200 |
80% |
1x |
100 |
90% |
1x |
|
1x |
200 |
80% |
1x |
100 |
90% |
p1' sp9,12,15' |
| Wed 24-05 | Thu 25-05Lang Baan |
3x |
|
1x |
300 |
70% |
1x |
200 |
80% |
1x |
100 |
90% |
1x |
|
1x |
200 |
80% |
1x |
100 |
90% |
p1' sp9,12,15' |
Kort Baan |
1x |
2x |
60 |
95% |
1x |
2x |
90 |
95% |
1x |
2x |
120 |
95% |
p3,5,6,8,8 |
| Fri 26-05Eindhoven track meeting | Sat 27-05IFAM | Sun 28-05Competitie U20/U18 Poule 35 R2 [2023]Kracht Binnen |
Glute-Lift |
3x15x60% pk |
Planking |
4x75'' +10kg |
Legpress 1B |
3x10x50% snel |
Good morning |
4x8x60% |
Clean Lunge |
3x3x80% pk |
Hip Thrust 1B |
4x5x80% |
Seated Box Jump |
4x6 |
|
Kracht Binnen |
Hang Power Clean |
3x3x90% |
Ab Roll-outs |
3x4 + 15kg |
Glute-Lift |
3x4x75% pk |
Glide-and-stretch |
3x4 pk |
Seated Box Jump Single Leg |
3x3 pk |
Iliopsoas (keiser) |
3x3x75% |
|
Kracht Binnen |
Hang Power Clean |
3x3x90% |
Planking |
3x30'' + 20kg |
Glute-Lift |
3x4x75% pk |
Glide-and-stretch |
3x4 pk |
Squat 1B |
3x3x75% pk |
hyper extension |
3x8x75% |
|
Lang Baan |
1x |
3x |
300 |
55% |
1x |
|
1x |
240 |
65% |
1x |
200 |
70% |
1x |
160 |
75% |
1x |
|
1x |
200 |
75% |
1x |
160 |
80% |
1x |
120 |
85% |
p2',4',6' sp4',8' |
|
3. | Mon 29-05T-Meeting | Tue 30-05Lang Baan |
4x |
|
1x |
180 |
85% |
1x |
120 |
90% |
1x |
60 |
95% |
p60''-30'' sp12,15,20' |
Lang Baan |
1x |
2x |
350 |
56% |
1x |
2x |
300 |
62% |
1x |
2x |
250 |
67% |
1x |
2x |
200 |
72% |
p4' sp6',8',10' |
Kort Baan |
1x |
2x |
240 |
56% |
1x |
2x |
200 |
62% |
1x |
2x |
160 |
67% |
1x |
2x |
120 |
72% |
p4' sp6',8',10' |
| Wed 31-05 | Thu 01-06Lang Baan |
1x |
1x |
500 |
76% |
1x |
1x |
400 |
80% |
1x |
1x |
300 |
84% |
1x |
1x |
200 |
88% |
p12,15,20 |
Kort Baan |
5x |
|
1x |
180 |
75% |
1x |
60 |
95% |
p60'' sp6,8,10,12 |
Lang Baan |
1x |
2x |
350 |
56% |
1x |
2x |
300 |
62% |
1x |
2x |
250 |
67% |
1x |
2x |
200 |
72% |
p4' sp6',8',10' |
Algemeen Baan |
4x |
|
1x |
150 |
90% |
1x |
90 |
95% |
1x |
60 |
95% |
p60''-60'' sp12,15,20' |
| Fri 02-06Astrix Track MeetingLang Baan |
1x |
1x |
200 |
95% |
1x |
1x |
180 |
97% |
1x |
1x |
160 |
99% |
p15' |
Kracht Binnen |
Iliopsoas (keiser) |
4x5x75% |
Hang Power Clean |
4x5x75% |
StepUp Ins.Oms |
3x4x75% pk |
Scissors |
4x8x60% pk |
Squat 1B |
3x5x75% pk |
H-Bosu |
4x20'' |
Horz.-Abs-squat |
1b 4x6 pk + 15 kg |
|
| Sat 03-06Brabantse Kampioenschappen MeerkampLang Baan |
1x |
1x |
500 |
68% |
1x |
1x |
400 |
72% |
1x |
1x |
300 |
76% |
1x |
1x |
200 |
80% |
p12,15,20 |
Lang Baan |
4x |
|
1x |
150 |
90% |
1x |
90 |
95% |
1x |
60 |
95% |
p60''-60'' sp12,15,20' |
| Sun 04-06Brabantse Kampioenschappen MeerkampFBKMidden Baan |
1x |
2x |
240 |
70% |
1x |
2x |
200 |
75% |
1x |
2x |
160 |
80% |
p6' sp12'-15' |
Midden Baan |
1x |
2x |
210 |
70% |
1x |
2x |
180 |
75% |
1x |
2x |
150 |
80% |
p6' sp12'-15' |
|