3. | Mon 28-11 | Tue 29-11Kort Baan |
4x |
|
1x |
150 |
70% |
1x |
90 |
80% |
p40'' sp6,8,10 |
Lang Baan |
4x |
|
1x |
200 |
60% |
1x |
100 |
60% |
p40'' sp6,8,10' |
| Wed 30-11 | Thu 01-12Kort Baan |
5x |
|
1x |
40 |
90% |
1x |
30 |
90% |
1x |
20 |
90% |
p20m sp5-6' |
Kort 2 Baan |
1x |
4x |
80 |
75% |
1x |
4x |
60 |
85% |
1x |
4x |
40 |
95% |
p1'30 sp6 |
| Fri 02-12Lang Baan |
1x |
4x |
80 |
75% |
1x |
4x |
60 |
85% |
1x |
4x |
40 |
95% |
p1'30 sp6 |
| Sat 03-12Kracht 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% |
|
| Sun 04-12 |
1. | Mon 05-12 | Tue 06-12Lang Weg |
2x |
|
1x |
40'' |
60% |
1x |
60'' |
55% |
1x |
20'' |
65% |
1x |
60'' |
55% |
1x |
40'' |
60% |
p1' sp5' |
| Wed 07-12 | Thu 08-12Lang Baan |
2x |
|
1x |
300 |
55% |
1x |
400 |
50% |
1x |
200 |
60% |
1x |
400 |
50% |
1x |
300 |
55% |
p1' sp5 |
Kort Baan |
2x |
|
1x |
180 |
60% |
1x |
240 |
55% |
1x |
120 |
65% |
1x |
240 |
55% |
1x |
180 |
60% |
p1' sp5' |
| Fri 09-12Lang Baan |
3x |
|
1x |
120 |
75% |
1x |
90 |
85% |
1x |
60 |
95% |
p3' sp6' |
| Sat 10-12Kracht 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 |
|
| Sun 11-12Jumping Sunday PH |
2. | Mon 12-12 | Tue 13-12Lang Baan |
1x |
5x |
90 |
90% |
1x |
5x |
70 |
90% |
1x |
5x |
50 |
90% |
p1'30 sp6 |
Kort Baan |
1x |
5x |
60 |
90% |
1x |
5x |
50 |
90% |
1x |
5x |
40 |
90% |
p1'30 sp6 |
| Wed 14-12 | Thu 15-12 | Fri 16-12 | Sat 17-12Kracht |
Hang Power Clean |
3x5x85% |
Good morning |
4x8x60% |
Legpress 1B |
4x8x60% pk |
Knee-Rest-Hip-Swing |
4x8 pk |
Hip Thrust |
4x10x60% |
Ab Roll-outs |
4x10 +10kg |
StepUp Ins.Oms |
4x4x60% pk |
Glute-Lift |
3x12x60% pk |
|
| Sun 18-12 Decathlon Try Out Games 2022 |
3. | Mon 19-12 | Tue 20-12Lang Baan |
3x |
|
1x |
250 |
55% |
1x |
150 |
75% |
p1'30 sp6,8 |
Kort Baan |
4x |
|
1x |
150 |
70% |
1x |
60 |
90% |
p60'' sp6,7,8 |
| Wed 21-12 | Thu 22-12 | Fri 23-12Lang Baan |
1x |
1x |
160 |
80% |
1x |
1x |
140 |
84% |
1x |
1x |
120 |
88% |
1x |
1x |
100 |
92% |
1x |
1x |
80 |
96% |
p4,6,8,10 |
| Sat 24-12Kracht |
Hang Power Clean |
3x5x80% |
Dragonfly |
4x6 |
Legpress 1B |
3x10x60% |
Stepup Uitval |
3x5x60% pk |
Hip Thrust |
4x8x70% |
Single Leg HyperExtension |
4x8x60% pk |
Planking Bosu |
4x60'' +10kg |
H-Bump |
4x12 |
|
| Sun 25-12 |
1. | Mon 26-12 | Tue 27-12Lang Baan |
4x |
|
1x |
300 |
55% |
1x |
100 |
75% |
1x |
60 |
85% |
1x |
30 |
95% |
p15'',20m,20m sp6,8,10 |
Lang Weg |
3x |
|
1x |
3' |
50% |
1x |
30'' |
75% |
3x |
|
1x |
2' |
55% |
1x |
30'' |
75% |
3x |
|
1x |
1' |
60% |
1x |
30'' |
75% |
p1' sp3' |
| Wed 28-12 | Thu 29-12Lang Baan |
1x |
|
1x |
350 |
56% |
1x |
300 |
60% |
1x |
250 |
64% |
1x |
|
1x |
300 |
60% |
1x |
250 |
64% |
1x |
200 |
68% |
1x |
|
1x |
250 |
64% |
1x |
200 |
68% |
1x |
150 |
72% |
p2' sp6'-8' |
Kort Baan |
4x |
|
1x |
150 |
75% |
1x |
80 |
84% |
1x |
60 |
88% |
1x |
40 |
92% |
p30m/15'' sp6' |
| Fri 30-12Lang Baan |
4x |
|
1x |
100 |
85% |
1x |
80 |
90% |
1x |
60 |
95% |
p30m/15'' sp6' |
| Sat 31-12Kracht Binnen |
H-Kicks |
4x10 pk |
Squat 1B |
3x8x60% |
Horz.-Abs-squat |
4x8x60% pk |
Dragonfly |
4x6 |
Box Jumps |
4x12 |
Stepup Uitval |
3x5x60% pk |
Clean Lunge |
3x5x75% pk |
Hip Thrust 1B |
4x8x70% |
|
| Sun 01-01 |