New

April 2024

1.	Mon 01-04Testwedstrijd Prins Hendrik 2024 Lang - AM Quarteira Kracht - PM Quarteira Start Snap 4x4 pk Good morning 4x10 Legpress 1B 6-5-4-3 Hip Thrust 8-6-4-2 Glute-Lift 3x10pk Ab Roll-outs 4x6 Single Leg HyperExtension 4x5pk Pull ups 4x5	Tue 02-04 Lang Baan 4x 3x 100 80% p20'' sp6,8,10 Kort  Baan 4x 1x 30 80% 1x 60 90% 1x 30 80% p2' sp5,6,7 Lang - Alt Baan 3x 3x 100 80% p20'' sp6,8 Lang PM  Quarteira 1x 1x 300 80% 1x 100 95% 1x 1x 260 80% 1x 120 92% 1x 1x 220 80% 1x 140 89% 1x 1x 180 80% 1x 160 86% p40'', 60'', 90'', 120'' sp15	Wed 03-04Scholierenatletiekdag 2024 Lang Quarteira - AM 1x 3x 30 vliegend 100% 1x 2x 60 vliegend 100% 1x 1x 90 vliegend 100%	Thu 04-04 Lang Baan 3x 1x 300 65% 1x 300 75% 1x 1x 300 75% p3' sp6' Lang Baan 3x 1x 300 65% 1x 300 75% 1x 1x 300 75% p3' sp8' Kort  Baan 3x 1x 200 65% 1x 160 75% 1x 120 85% p3' sp6' Crazy Carvalho's Quarteira Lang Baan 3x 1x 300 65% 1x 300 75% 1x 1x 300 75% p3' sp8'	Fri 05-04 Kort  Baan 4x 1x 30 80% 1x 60 90% 1x 30 80% p2' sp5,6,7 Kort - AM Quarteira 4x 4x 40 90% p20s/40m sp6,8,10 Kracht Binnen / Buiten Overhead plate step-up 4x4 pk Horz.-Abs-squat SL 4x10 pk Glide-and-stretch 4x6 pk Glute-Lift 4x8 pk Balzitten 4x60'' roteren met bal	Sat 06-04 Kracht Binnen Legpress 1B 8-6-4-2 60-...-90 Dragonfly 4x6 Hip Thrust 1B 8-6-4-2 60-...-90 Good morning 4x10x60% Start Snap 3x5x60% pk Planking 3x90'' Seated Box Jump 4x10 Glute-Lift 3x12x60% pk Lang Quarteira 2x 1x 300 85% 1x 200 85% 1x 300 85% p8' sp20'	Sun 07-04
2.	Mon 08-04 Kort  Quarteira Kracht Quarteira	Tue 09-04 Lang Baan 2x 2x 150 90% p3' sp6' Lang Baan 3x 2x 150 90% p3' sp6' Lang - AM Quarteira 1x 1x 500 80% 1x 2x 400 80% 1x 1x 300 80% p8,10,12'	Wed 10-04 Lang Quarteira 3x 2x 150 95% p6 sp10 Kracht Quarteira Seated Box Jump Single Leg 4x4 pk Plate Swing Lunge 4x4 pk Hamstring lean 4x45'' Dragonfly 4x5 Clean Lunge 4x6 pk Scissors 4x12	Thu 11-04 Lang 2 Baan 2x 1x 400 55% 1x 300 65% 1x 200 75% p4,4' sp8' Lang Baan 2x 2x 400 70% p6' sp15' Horde - Lang Baan Lang Quarteira 1x 1x 250 76% 1x 150 75% 1x 1x 300 80% 1x 95 75% 1x 1x 350 84% 1x 60 75% p30-40 spMax	Fri 12-04 Kort Baan 4x 4x 30 90% p1'30 sp4' Lang Baan 1x 5x 100 70% 1x 5x 30 95% 1x 4x 60 95% 1x 3x 80 95% p2 sp5	Sat 13-04 Kracht Binnen Plate Swing Lunge 4x6 pk + 20kg Planking Bosu 4x40'' + 10kg Single Leg HyperExtension 4x10 +10kg pk Clean Lunge 4x5x75% pk Squat 1B 8-6-4-2 60-...-90 Seated Box Jump Single Leg 4x4 pk Ab Roll-outs 4x8 + 10kg H-Bosu 5x20'' Kracht Binnen Start Snap 4x3 pk Planking Bosu 4x40'' + 10kg Good morning 4x8 Hang Power Clean 4x7 Legpress 1B 8-6-4-2 Overhead farmers walk 4x20m H-Bosu 5x20'' Squat Jump 4x6	Sun 14-04Competitie U20/U18 Poule 35 R1 [2024]
3.	Mon 15-04	Tue 16-04 Lang  Baan 5x 1x 200 65% 1x 200 75% p1' sp6,7,8,10' Kort Baan 4x 1x 150 60% 1x 120 80% p1' sp6,8,10' Lang  Baan 5x 1x 200 55% 1x 200 65% p1' sp6' Alternatief Baan 2x 6x 100 60% p3' sp10' Lang PM Baan	Wed 17-04	Thu 18-04 Horde Baan 5x 1x 80 90% 1x 80 90% p20'' sp6,7,8,10' Algemeen Baan 6x 1x 80 90% 1x 80 90% p20'' sp5,6,7,8,10' Algemeen Baan 5x 1x 80 80% 1x 80 90% p20'' sp6,7,8,10' Lang  Baan 6x 1x 200 40% 1x 200 50% p1' sp5' Lang PM Baan Lang PM Baan	Fri 19-04 Lang - AM Baan 2x 1x 180 75% 1x 150 85% 1x 120 95% p4' sp8' Lang Fiets	Sat 20-04 Kracht Binnen Rug armen over bal 4x12 Glute-Lift 3x12x60% pk Planking 4x60 Iliopsoas (keiser) 4x8 pk Good morning 4x8 Balzitten 4x60'' Hang Power Clean 5x5 Legpress 1B 4x6 pk Kracht Binnen Glute-Lift 3x12x60% pk Planking 4x60'' Iliopsoas (keiser) 4x8 pk Good morning 4x8 Hang Power Clean 5x5	Sun 21-04Competitie 2e Divisie Poule 5 R1 [2024]Competitie 1e Divisie Poule 2 R1 [2024] Kracht Binnen Rug armen over bal 4x12 Glute-Lift 3x12x60% pk Planking 4x60 Iliopsoas (keiser) 4x8 pk Good morning 4x8 Balzitten 4x60'' Hang Power Clean 5x5 Legpress 1B 4x6 pk
1.	Mon 22-04 Shaek out Curacao 1x 1x 200 55% 1x 200 65% 1x 200 75% p3,5 Kracht - PM Curacao	Tue 23-04 Horde Curacao 3x 1x 150 85% 2x 100 85% Algemeen Baan 4x 1x 150 60% 1x 120 80% p1' sp6,8,10' Alternatief Baan 3x 4x 200 50% p2' sp5' Kort Baan 1x 1x 150 80% 1x 120 85% 1x 90 90% 1x 1x 120 90% 1x 90 95% 1x 60 97% p4,6 sp8 p6,8	Wed 24-04 Lang  Curacao 1x 1x 400 55% 1x 350 60% 1x 300 65% 1x 1x 300 65% 1x 250 70% 1x 200 75% p2,3 sp5 p3,4	Thu 25-04 Splits Curacao 1x 1x 300 95% 1x 100 95% 1x 1x 200 95% 1x 200 95% p2' sp45' Kort Baan 3x 4x 80 85% p2' sp6',8',10' Lang AM Quarteira 1x 1x 300 80% 1x 100 92% 1x 1x 240 80% 1x 130 89% 1x 1x 180 80% 1x 160 86% p40'', 60'', 90'' sp12 Lang Quarteira 1x 3x 240 50% 1x 3x 200 55% 1x 3x 160 60% 1x 3x 120 65% p2' sp6' Alternatief Quarteira 1x 1x 250 86% 1x 1x 200 90% 1x 1x 150 94% p12,15 Kort Quarteira 1x 1x 200 80% 1x 80 92% 1x 1x 160 80% 1x 100 90% 1x 1x 120 80% 1x 120 88% p40'', 60'', 90'' sp12 Horde Baan 4x 2x 120 80% p90' sp6-8	Fri 26-04 Kracht Curacao Seated Box Jump Single Leg 4x4 pk Hip Thrust 1B 4x4 pk Ab Roll-outs 3x8 H-Bosu 4x20 Hang Power Clean 4x5 Overhead plate swing Lunge 4x4 pk Glute-Lift 3x8 pk	Sat 27-04 Pre-Meet Curacao 1x 4x 60 95% 1x 3x 90 95% 1x 2x 120 95% p2',4',6' sp5'	Sun 28-04Test Meeting Competition Curacao
2.	Mon 29-04	Tue 30-04 Kracht Curacao	Wed 01-05 Horde Curacao	Thu 02-05 Kracht Curacao	Fri 03-05 Pre-Meet Bahamas	Sat 04-05World Relays	Sun 05-05World Relays

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