1. | Mon 30-10 | Tue 31-10Lang Baan |
2x |
4x |
70 |
75% |
2x |
3x |
90 |
75% |
p20'' sp6 |
Kracht Binnen |
Iliopsoas (keiser) |
4x8x60% pk |
Planking Bosu |
4x40'' +10kg |
Hang Power Clean |
10x60% 7x70% 5x80% 2x90% |
Good morning |
4x10x60% |
Glute-Lift |
3x12x60% pk |
|
| Wed 01-11 | Thu 02-11Lang Baan |
2x |
|
1x |
500 |
56% |
1x |
400 |
57% |
1x |
300 |
60% |
1x |
200 |
62% |
p3' sp6' |
Lang Baan |
3x |
|
1x |
400 |
50% |
1x |
300 |
55% |
1x |
200 |
60% |
p3' sp8' |
Lang Baan |
3x |
|
1x |
500 |
50% |
1x |
400 |
55% |
1x |
300 |
60% |
p3' sp8' |
Kort Baan |
2x |
5x |
50 |
85% |
2x |
4x |
70 |
85% |
p20m sp6' |
| Fri 03-11 | Sat 04-11Kracht Baan |
Hang Power Clean |
4x12x50% |
Planking Bosu |
4x90'' |
Legpress 1B |
5x8x60% pk |
Overhead farmers walk |
6x20m+40kg (over dopjes @2v) |
Hip Thrust |
4x12x60% |
Dragonfly |
4x5 |
Scissors |
4x16x50% |
Iliopsoas (keiser) |
4x8x60% pk |
|
Kort 2 Baan |
5x |
|
1x |
10m sleep 20/25kg |
0% |
1x |
20m sleep 15/20kg |
0% |
1x |
30m sleep 10/15kg |
0% |
1x |
30m overhead 10kg |
0% |
1x |
30m dopjes @6v |
0% |
p1'30 sp5 |
| Sun 05-11Kracht Baan |
Hang Power Clean |
4x12x50% |
Planking Bosu |
4x90'' |
Legpress 1B |
5x8x60% pk |
Overhead farmers walk |
6x20m+40kg (over dopjes @2v) |
Hip Thrust |
4x12x60% |
Dragonfly |
4x5 |
Scissors |
4x16x50% |
Iliopsoas (keiser) |
4x8x60% pk |
|
|
2. | Mon 06-11 | Tue 07-11Lang Baan |
1x |
4x |
200 |
56% |
1x |
4x |
160 |
62% |
1x |
4x |
120 |
67% |
p60'' sp6' |
Lang PM Baan |
3x |
|
1x |
10m sleep 20/25kg |
0% |
1x |
20m sleep 15/20kg |
0% |
1x |
30m sleep 10/15kg |
0% |
1x |
30m overhead 10kg |
0% |
1x |
30m dopjes @6v |
0% |
p1'30 sp5 |
Kracht Binnen |
Hang Power Clean |
4x6x75% |
Planking |
4x60'' + 20kg |
Overhead plate swing Lunge |
4x5+20kg pk |
H-Kicks |
4x8 pk |
Squat 1B |
4x8x60% pk |
|
| Wed 08-11 | Thu 09-11 | Fri 10-11 | Sat 11-11Kracht Binnen |
Hip Thrust |
12x50% 9x60% 7x70% 5x80% |
Horz.-Abs-squat |
1B 3x10+10kg pk |
Squat 1B |
4x8x60% pk |
H-Bosu |
4x20'' |
Overhead plate swing Lunge |
4x5+20kg pk |
Glute-Lift |
3x12x60% pk |
Seated Box Jump |
4x8 |
Buik zijwaarts uitstoten |
4x10+5kg pk |
|
| Sun 12-11Kracht Binnen |
Hip Thrust |
12x50% 9x60% 7x70% 5x80% |
Horz.-Abs-squat |
1B 3x10+10kg pk |
Squat 1B |
4x8x60% pk |
H-Bosu |
4x20'' |
Overhead plate swing Lunge |
4x5+20kg pk |
Glute-Lift |
3x12x60% pk |
Seated Box Jump |
4x8 |
Buik zijwaarts uitstoten |
4x10+5kg pk |
|
|
3. | Mon 13-11 | Tue 14-11Lang Baan |
1x |
4x |
60 vlng. |
90% |
2x |
4x |
60 st.st |
90% |
1x |
3x |
150 |
95% |
p2' (vlg), 1'30 (st.st), 5' (150) sp5 |
Lang - PM Baan |
1x |
4x |
60 vlng. |
90% |
2x |
4x |
60 st.st |
90% |
1x |
3x |
90 |
90% |
p2' (vlg), 1'30 (st.st), 5' (90) sp5 |
Kracht Binnen |
Horz.-Abs-squat |
1B 3x10+10kg pk |
Squat 1B |
4x8x60% pk |
H-Bosu |
4x20'' |
Glute-Lift |
3x12x60% pk |
Seated Box Jump |
4x8 |
|
| Wed 15-11 | Thu 16-11Lang Baan |
5x |
|
1x |
240 |
50% |
1x |
60 |
95% |
p20'' sp5-8 |
| Fri 17-11Lang Baan |
4x |
|
1x |
40 |
90% |
1x |
60 |
85% |
1x |
80 |
80% |
p40m sp6,7,8 |
| Sat 18-11Kracht Binnen |
Legpress 1B |
3x10x60% |
H-Bump |
4x12 |
Hang Power Clean |
3x5x80% |
Dragonfly |
4x6 |
Overhead plate step-up |
3x5x60% pk |
Balzitten |
4x40'' + rustig roteren met bal / schijf |
Hip Thrust 1B |
4x5x75% pk |
Planking Bosu |
4x60'' +10kg |
|
| Sun 19-11Kracht Binnen |
Legpress 1B |
3x10x60% |
H-Bump |
4x12 |
Hang Power Clean |
3x5x80% |
Dragonfly |
4x6 |
Overhead plate step-up |
3x5x60% pk |
Balzitten |
4x40'' + rustig roteren met bal / schijf |
Hip Thrust 1B |
4x5x75% pk |
Planking Bosu |
4x60'' +10kg |
|
|
1. | Mon 20-11 | Tue 21-11Lang Baan |
1x |
5x |
100 |
70% |
2x |
4x |
100 |
70% |
3x |
3x |
100 |
70% |
p20'' p5' |
Kort Baan |
1x |
5x |
80 |
75% |
2x |
4x |
70 |
80% |
3x |
3x |
60 |
85% |
p30'' p5' |
Lang Baan |
1x |
5x |
100 |
70% |
2x |
4x |
80 |
75% |
3x |
3x |
60 |
80% |
p20'', 30'', 40'' p5' |
| Wed 22-11 | Thu 23-11Lang Baan |
1x |
1x |
400 |
55% |
1x |
1x |
600 |
50% |
1x |
1x |
300 |
60% |
1x |
1x |
600 |
50% |
1x |
1x |
400 |
55% |
p3'-4' |
Kort Baan |
1x |
1x |
200 |
60% |
1x |
1x |
300 |
55% |
1x |
1x |
150 |
65% |
1x |
1x |
300 |
55% |
1x |
1x |
200 |
60% |
p3'-4' |
Midden Baan |
2x |
|
1x |
150 |
65% |
1x |
200 |
60% |
1x |
120 |
75% |
1x |
200 |
60% |
1x |
150 |
65% |
p3' sp6' |
| Fri 24-11 | Sat 25-11Kracht Binnen |
Hang Power Clean |
4x7x70% |
Planking |
4x45'' |
Legpress 1B |
4x8x60% pk |
Iliopsoas (keiser) |
4x8x60% pk |
Lunge Swing |
4x8x60% pk |
Glute-Lift |
3x12x60% pk |
Seated Box Jump Single Leg |
4x5 pk |
Good morning |
4x8x60% |
|
Kort Baan |
1x |
1x |
200 |
60% |
1x |
1x |
300 |
55% |
1x |
1x |
150 |
65% |
1x |
1x |
300 |
55% |
1x |
1x |
200 |
60% |
p3'-4' |
Lang Baan |
1x |
5x |
100 |
70% |
2x |
4x |
100 |
70% |
2x |
3x |
100 |
70% |
p100m p5' |
| Sun 26-11Lang Baan |
3x |
|
1x |
400 |
50% |
1x |
300 |
55% |
1x |
200 |
60% |
p3' sp8' |
Kracht Binnen |
Hang Power Clean |
4x7x70% |
Planking |
4x45'' |
Legpress 1B |
4x8x60% pk |
Iliopsoas (keiser) |
4x8x60% pk |
Lunge Swing |
4x8x60% pk |
Glute-Lift |
3x12x60% pk |
Seated Box Jump Single Leg |
4x5 pk |
Good morning |
4x8x60% |
|
|
2. | Mon 27-11 | Tue 28-11Lang Baan |
3x |
|
1x |
240 |
57% |
1x |
210 |
56% |
1x |
180 |
54% |
1x |
150 |
52% |
1x |
120 |
50% |
p60'' sp5' |
Lang Baan |
3x |
|
1x |
210 |
57% |
1x |
180 |
56% |
1x |
150 |
54% |
1x |
120 |
52% |
1x |
90 |
50% |
p60'' sp5-7' |
Kracht Binnen |
Ab Roll-outs |
5x8 |
Iliopsoas (keiser) |
4x8 pk |
H-Bump |
4x12+10kg |
Legpress 1B |
4x6x70% pl |
Hang Power Clean |
4x7x75% |
|
| Wed 29-11Lang Baan |
3x |
|
1x |
300 |
52% |
1x |
250 |
56% |
1x |
200 |
60% |
p2' sp6-8' |
| Thu 30-11Lang Baan |
4x |
|
1x |
400 |
50% |
1x |
300 |
55% |
1x |
200 |
60% |
p90'' sp4' |
Lang Baan |
4x |
|
1x |
300 |
52% |
1x |
250 |
56% |
1x |
200 |
60% |
p90'' sp5-6-8' |
| Fri 01-12 | Sat 02-12Frigid Bee OpenerKracht Binnen |
Glide-and-stretch |
4x6 |
H-Bump |
5x12x10kg |
Ab Roll-outs |
4x8 +15kg |
Scissors |
4x12x60% |
Stepup Uitval |
3x8x60% pk |
Box Jumps |
4x8 |
Clean Lunge |
4x4x75% pk |
Hip Thrust 1B |
4x6x75% |
|
| Sun 03-12 |