New

May 2015

2.	Mon 27-04	Tue 28-04 Lang 1 Baan 1x 1x 200 85% 2x 125 90% 2x 3x 125 90% p90'' sp6,6,8 Kort 1 Baan Midden Baan 5x 3x 100 60% p30'',60'' sp6-8 Lang 2 Baan 4x 1x 120 95% 1x 100 95% 1x 80 95% p3' sp8 Kort 2 Baan 4x 1x 80 60% 1x 60 70% 1x 40 80% p2' sp5'	Wed 29-04	Thu 30-04 Kracht Baan Hang Power Clean 4x8x70% Hip Thrust 4x8x70% Balzitten 4x60'' H-Bump 4x10x60% Dopjes Baan Lang Baan 1x 3x 120 95% 1x 4x 90 95% p5' sp8' Kort Baan 3x 1x 100 95% 1x 80 95% 1x 60 95% 1x 40 95% p2' sp10'	Fri 01-05	Sat 02-05	Sun 03-05competitie Kracht Binnen MiniPull 4x10x60% Iliopsoas (keiser) 3x10x60% pk Clean Lunge 4x4x70% pk Start Snap 3x4x70% pk Hamstring lean 4x40'' Planking 4x60'' BBLR 4x12
3.	Mon 04-05	Tue 05-05	Wed 06-05	Thu 07-05 Kracht binnen Hang Power Clean 4x6x80% Glute-Lift 3x8x70% Scissors 4x10x60% Ab Roll-outs 4x8x70%	Fri 08-05	Sat 09-05Ter Specke Bokaal	Sun 10-05competitie b junioren Kracht  Keiser start 3x5x60% Hip Thrust 4x8x70% H-Crane 4x6 Stepup Inspr. 3x5x60% pk Balzitten 4x60'' Togu Walk 4x14x60% Slepen Baan 1x 3x 10 +20kg 0% 1x 3x 20 +15kg 0% 1x 3x 30 +10kg 0% p1' sp5
4.	Mon 11-05	Tue 12-05 kort Baan 1x 1x 240 60% 1x 1x 220 63% 1x 1x 200 66% 1x 1x 180 69% 1x 1x 160 72% 1x 1x 140 75% 1x 1x 120 78% p4-6 Lang Baan 1x 3x 300 60% 1x 2x 300 60% p5 sp8	Wed 13-05	Thu 14-05Harry Schulting GamesNSKi Kracht  Balzitten 4x60'' Hamstring lean 4x40'' Hip Thrust 4x8x70% Hang Power Clean 4x8x70% Lunge Squat 4x4x70% pk Planking 4x60''	Fri 15-05NSKi	Sat 16-05	Sun 17-05 Kracht Binnen Glute-Lift 3x6x80% Start Snap 3x4x70% Hamstring lean 4x40'' Clean Lunge 4x4x70% pk Slepen Baan 1x 3x 10 +20kg 0% 1x 3x 20 +15kg 0% 1x 3x 30 +10kg 0% p1' sp5
5.	Mon 18-05	Tue 19-05 Lang Baan 1x 1x 240 75% 1x 220 80% 1x 200 85% 1x 1x 200 80% 1x 180 85% 1x 160 90% p6 sp12 Kort Baan 4x 4x 40 90% p20m sp8-12 Kort Baan 4x 4x 40 90% p20m sp8-12	Wed 20-05	Thu 21-05 Lang Baan 1x 1x 240 75% 1x 220 80% 1x 200 85% 1x 1x 200 80% 1x 180 85% 1x 160 90% p6 sp12 kracht binnen Hang Power Clean 4x6x80% Lunge Swing 3x4x70% pk Ab Roll-outs 4x8x70% H-Bump 4x10x60% kort baan 2x 1x 180 75% 1x 150 80% 1x 120 85% p6 sp10 Lang Horde Baan 4x 5x 60 75% p20m sp8,10,12 Lang Horde Baan 4x 4x 80 75% p20m sp8,10,12	Fri 22-05	Sat 23-05	Sun 24-05 kracht binnen Hang Power Clean 3x2x90% kracht binnen Keiser start 4x5x60% Hang Power Clean 4x7x70% Mini Lift 4x7x70% Planking 4x60'' StepUp Ins.Oms 3x4x60% pk
6.	Mon 25-05T Meeting	Tue 26-05 Lang Baan 1x 6x 200 75% p6 kort Baan 1x 6x 150 75% p6	Wed 27-05	Thu 28-05 Kracht  Clean Lunge 4x4x70% pk Planking Bosu 4x60'' Glute-Lift 3x8x70% pk Hamstring lean 4x40'' Kort Baan kracht binnen Hang Power Clean 3x2x90% Wedstrijd  Midden Baan 1x 4x 120 80% 1x 4x 100 85% p4' sp8' Algemeen Baan 2x 1x 120 80% 1x 100 85% 1x 80 90% 1x 60 95% 1x 40 95% p3 sp8 Lang 2 Baan 5x 1x 100 90% 1x 100 90% p20'' sp6-10	Fri 29-05Trackmeeting	Sat 30-05Putbos Meeting	Sun 31-05competitie A junioren Kracht Binnen Start Snap 3x5x70% pk MiniPull 4x9x70% Abs-Stretch 4x10x60% Hip Thrust 3x8x70% Balzitten 4x60''

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