2. | Mon 01-11Kort Baan |
2x |
|
1x |
240 |
50% |
1x |
210 |
55% |
1x |
180 |
60% |
1x |
150 |
65% |
p3' sp8' |
| Tue 02-11Lang Baan |
1x |
4x |
200 |
56% |
1x |
4x |
160 |
62% |
1x |
4x |
120 |
67% |
p60'' sp6' |
Lang Baan |
1x |
3x |
200 |
55% |
1x |
3x |
160 |
60% |
1x |
3x |
120 |
65% |
p90'' sp6' |
| Wed 03-11 | Thu 04-11Lang Baan |
4x |
|
2x |
300 |
55% |
1x |
200 |
55% |
p90'' sp5,6,8 |
| Fri 05-11 | Sat 06-11Kracht |
Planking |
4x45" + 15kg |
Ab Roll-outs |
4x10 +10kg |
Lunge Swing |
4x8x60% pk |
Hip Thrust 1B |
4x8x60% pk |
Knee-Rest-Hip-Swing |
4x8 pk |
Start Snap |
3x5 pk |
Rug armen over bal |
4x16 LR |
|
| Sun 07-11 |
3. | Mon 08-11 | Tue 09-11Kort Baan |
1x |
4x |
40 vlng. |
90% |
2x |
4x |
40 st.st |
90% |
1x |
3x |
120 |
95% |
p2' (vlng), 1'30 (st.st), 5' (120) sp5 |
Lang 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 Weg |
3x |
3x |
40'' |
60% |
3x |
3x |
30'' |
65% |
3x |
3x |
20'' |
70% |
p20'', 30'', 20'' sp2 |
| Wed 10-11 | Thu 11-11Lang 2 Baan |
2x |
|
1x |
240 |
60% |
1x |
180 |
70% |
1x |
120 |
80% |
p3' sp8' |
| Fri 12-11 | Sat 13-11Kracht |
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 14-11 |
1. | Mon 15-11 | Tue 16-11 | Wed 17-11 | Thu 18-11Lang Baan |
1x |
1x |
400 |
54% |
1x |
1x |
600 |
60% |
1x |
1x |
300 |
56% |
1x |
1x |
600 |
60% |
1x |
1x |
400 |
54% |
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' |
| Fri 19-11 | Sat 20-11Kracht |
Planking |
4x45" + 15kg |
Hang Power Clean |
4x7x70% |
Legpress 1B |
4x8x60% pk |
Glute-Lift |
3x12x60% pk |
Box Jumps |
4x8 +5kg |
Good morning |
4x8x60% |
Lunge |
4x8x60% pk |
Iliopsoas (keiser) |
4x8x60% pk |
|
| Sun 21-11 |
2. | Mon 22-11Kort Baan |
1x |
1x |
200 |
60% |
1x |
1x |
300 |
55% |
1x |
1x |
150 |
65% |
1x |
1x |
300 |
55% |
1x |
1x |
200 |
60% |
p3'-4' |
| Tue 23-11Lang Baan |
3x |
|
1x |
240 |
57% |
1x |
210 |
56% |
1x |
180 |
54% |
1x |
150 |
52% |
1x |
120 |
50% |
p60'' sp5' |
Lang Baan |
3x |
|
1x |
240 |
57% |
1x |
180 |
54% |
1x |
120 |
50% |
p2' sp5' |
| Wed 24-11 | Thu 25-11Lang Baan |
4x |
|
1x |
400 |
50% |
1x |
300 |
55% |
1x |
200 |
60% |
p90'' sp4' |
Lang Baan |
2x |
|
1x |
300 |
51% |
1x |
300 |
54% |
1x |
300 |
56% |
1x |
300 |
60% |
p60'' sp6' |
| Fri 26-11 | Sat 27-11Kracht Binnen |
Glide-and-stretch |
4x6 |
Legpress 1B |
4x8x60% |
Scissors |
4x12x60% |
Hang Power Clean |
4x7x75% |
StepUp Ins.Oms |
3x5x60% pk |
Hip Thrust 1B |
4x6x75% |
Box Jumps |
1B 4x6 |
Ab Roll-outs |
4x8 +15kg |
|
| Sun 28-11 |
3. | Mon 29-11 | Tue 30-11Lang Baan |
6x |
|
1x |
200 |
60% |
1x |
200 |
60% |
p40'' sp4' |
Lang Baan |
6x |
|
1x |
200 |
60% |
1x |
100 |
60% |
p40'' sp3' |
| Wed 01-12 | Thu 02-12Kort Baan |
4x |
|
1x |
60 |
90% |
1x |
50 |
90% |
1x |
40 |
90% |
1x |
30 |
90% |
1x |
20 |
90% |
p20m sp5' |
Lang Baan |
6x |
|
1x |
100 |
60% |
1x |
100 |
60% |
p40'' sp3' |
| Fri 03-12 | Sat 04-12Kracht Binnen |
Ab Roll-outs |
4x10+10kg |
Glute-Lift |
3x12x60% pk |
Stepup Uitval |
4x5x60% pk |
Horz.-Abs-squat |
4x12+15kg |
Squat Jump |
4x8x60% |
Scissors |
4x16x60% |
Hang Power Clean |
5x5x75% |
Good morning |
4x8x60% |
|
| Sun 05-12 |