New

May 2024

2.	Mon 29-04 Lang Quarteira 3x 2x 150 95% p6 sp10,12,15' Lang Quarteira 3x 3x 100 gras 85% 1x 150 95% p60'',60'',1'30 sp12,14,17' Kort - Horde Quarteira Lang  Quarteira 5x 1x 60'' fiets 70% 1x 40'' fiets 80% 1x 20'' 90% 1x 100 40% 1x 60 50% p1,1,2,2 sp3,4,5,6	Tue 30-04 Kracht Curacao Combi Baan 1x 1x 90 95% 1x 120 95% 2x 1x 150 95% 1x 120 95% 1x 90 95% p6 sp6,8 p8,6 Lang Curacao 1x 1x 100 75% 1x 1x 150 80% 1x 1x 200 85% 1x 1x 200 85% 1x 1x 150 85% 1x 1x 100 90% p4,5,6,7,6 Crazy Carvalho's Quarteira Midden Quarteira 3x 2x 60'' fiets 75% 1x 30'' fiets 80% 1x 250 80% p1,1,2' sp15' Kort Baan 2x 1x 250 80% 1x 200 85% p8' sp20' Lang Quarteira Lang  Baan 1x 4x 200 60% 1x 3x 200 65% 1x 2x 200 70% 1x 1x 200 75% p2,3,4 sp5	Wed 01-05 Horde Curacao	Thu 02-05 Kracht Bahamas Overhead plate swing Lunge 3x3 pk Seated Box Jump Single Leg 3x3 pk Ab Roll-outs 3x6 Good morning 3x8 Hang Power Clean 3x5 Squat 1B 3x4 pk Lang Baan 1x 2x 300 70% 1x 2x 250 73% 1x 2x 200 76% p2' sp15'-20' Kort - Alt Baan 3x 4x 100 60% p: wandel sp:6 Lang Quarteira 2x 1x 300 85% 1x 200 85% 1x 300 85% p8' sp20' Alternatief Quarteira 3x 2x 125 gras 80% 1x 200 85% p1,5 sp12' Kort  Quarteira 3x 2x 150 85% p5 sp12' Hanmie Quarteira 1x 4x 100 40% 1x 4x 80 45% 1x 4x 60 50% 1x 4x 40 55% p: wandel sp5' 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	Fri 03-05 Pre-Meet Bahamas	Sat 04-05World Relays Lang Quarteira - AM 1x 4x 30 st.st. 100% 1x 3x 60 vliegend 100% 1x 2x 90 vliegend 100% p2',4',6' sp6,8' Kracht Binnen Iliopsoas (keiser) 3x10 pk Plate Swing Lunge 4x8 pk Horz.-Abs-squat 4x10 +15kg Legpress 1B 3x7 pk Hang Power Clean 4x7 Hip Thrust 1B 3x7 pk Ab Roll-outs 4x10 +10kg Single Leg HyperExtension 3x10 pk	Sun 05-05World Relays Lang Baan 4x 1x 100 95% 1x 80 95% 1x 60 95% p30'' sp6,8,10 Lang Baan 4x 1x 60 95% 1x 60 95% 1x 60 95% p30'' sp6,8,10 Lang Baan 4x 1x 100 95% 1x 80 95% 1x 60 95% p30'' sp6,8,10
3.	Mon 06-05 Shake-out  Bahamas	Tue 07-05 Lang - Horde Baan Algemeen  Baan 1x 3x 120 90% p6-8' Kort - Horde Baan	Wed 08-05 Lang Baan 1x 1x 300 50% 1x 1x 300 50% 1x 150 75% 1x 1x 280 52% 1x 140 77% 1x 1x 260 54% 1x 130 79% 1x 1x 240 56% 1x 120 81% 1x 1x 220 57% 1x 110 83% 1x 1x 200 60% 1x 100 85% 1x 2x 100 85% p1'30 sp4	Thu 09-05Harry Schulting Games 2...4 - Track&Field Series Lang  Baan 3x 3x 120 90% p2' sp10,12' Lang  Baan 4x 3x 150 80% p2' sp8' Kort  Baan	Fri 10-05 Lang Baan 1x 1x 500 72% 1x 400 76% 1x 300 80% 1x 1x 400 76% 1x 300 80% 1x 200 84% p8 sp20	Sat 11-05Ter Specke Bokaal - Track & Field Series Kracht Binnen Hang Power Clean 2x(8x+4x) Iliopsoas (keiser) 4x8 pk Squat 1B 4x5 pk Ab Roll-outs 4x8 Seated Box Jump Single Leg 4x5 pk Glute-Lift 3x12 pk Stepup Uitval 4x5 pk Good morning SL 4x8 pk	Sun 12-05 Lang AM Baan 3x 1x 100 85% 1x 150 85% 3x 1x 100 85% 1x 150 85% p1' sp6 ssp12 Lang Baan 4x 3x 100 75% p1'30' sp4',5',6' Lang  Baan 3x 1x 300 80% 1x 90 95% 1x 150 90% p3-2 sp10-15
1.	Mon 13-05	Tue 14-05 Kort - AM Baan 5x 4x 40 90% p15s/30-40m sp6 Lang PM Baan 4x 1x 10 sleep 20kg 90% 1x 20 sleep 10kg 90% 1x 30 blok start 90% 1x 30 dopjes 7v vliegend 100% 1x 4x 60 vliegend 100% p1'30-2 sp5, p5 Lang - PM Baan 5x 6x 60 60% p20m sp5'	Wed 15-05	Thu 16-05 Lang Baan 3x 1x 300 80% 1x 200 75% 1x 100 70% p1' sp12,15' Lang PM Baan 2x 1x 200 80% 2x h4-h8 90% p1',3' sp20' Lang  Baan 4x 2x 200 60% p90'' sp5,6,8 Kort Baan 3x 1x 200 80% 1x 160 85% 1x 120 90% p6,8 sp10	Fri 17-05Asterix Trackmeeting 2024 Lang Baan 2x 2x 150 95% p6 sp10 Kort  Binnen	Sat 18-05Next Generation Athleti... (WA Continental Tour) Kracht Binnen Legpress 4x8 Hang Power Clean 4x8 Planking 4x45'' Glide-and-stretch 4x8 pk Overhead plate swing step-up 4x5 pk Hamstring lean 4x30'' Balzitten 4x60'' Glute-Lift 3x10x60% pk Kracht NK teams  Binnen Hang Power Clean 4x6 Planking 4x45'' Glide-and-stretch 4x8 pk Overhead plate swing step-up 4x4 pk Balzitten 4x60''	Sun 19-05 NK Teams [2024]
	Mon 20-05T-Meeting 2024	Tue 21-05	Wed 22-05	Thu 23-05	Fri 24-05	Sat 25-05Open Brabantse Kampioenschappen Meerkamp 2024IFAM Outdoor (WA Continental Tour Bronze)	Sun 26-057. International EMM Athletic MeetingIFAM Outdoor (WA Continental Tour Bronze)
	Mon 27-05	Tue 28-0563rd Ostrava Golden Spike	Wed 29-05	Thu 30-05	Fri 31-05	Sat 01-06	Sun 02-06Competitie 2e Divisie Poule 5 R2 [2024]

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