New

July 2015

11.	Mon 29-06	Tue 30-06 NKJ Baan 2x 6x 100 75% p4-5 sp12 Kort Baan 3x 1x 150 75% 1x 120 85% 1x 90 95% p3 sp8   3x 1x 200 85% 1x 120 95% p40'' sp12	Wed 01-07	Thu 02-07 Kracht binnen Clean Lunge 3x4x70% pk Mini Lift 3x8x70% Planking Bosu 3x60'' Hamstring lean 3×30''	Fri 03-07Instuif	Sat 04-07	Sun 05-07Grand Prix Brussel kracht  Togu Walk 3x10 Balzitten 3x60'' StepUp Ins.Oms 3x5x60% Hang Power Clean 3x6x70%
12.	Mon 06-07	Tue 07-07 Speed Test Baan 1x 2x 30 100% 1x 2x 60 100% 1x 1x 90 100% 1x 1x 120 100% p6,6,8,8,8	Wed 08-07	Thu 09-07 Kracht Binnen Glute-Lift 3x8x60% pk Planking Bosu 3x60'' Mini Lift 3x8x70% H-Bump 4×10 Horde Kort Baan Horde Lang Baan Midden Baan 4x 2x 150 75% p1' sp6	Fri 10-07Trackmeeting	Sat 11-07Guldensporenmeeting	Sun 12-07ZNK Junioren B Kracht  Ab Roll-outs 3x8x70% Hamstring lean 4x20'' Start Snap 3x5x70% Hang Power Clean 3x8x70% Keiser start 3x5
13.	Mon 13-07	Tue 14-07 Pre-vakantie Baan 2x 1x 300 65% 1x 200 75% 1x 100 85% p3 sp8 Lang Baan 2x 1x 500 75% 1x 200 75% 1x 100 75% P3,2 Sp12	Wed 15-07	Thu 16-07 Kracht binnen Clean Lunge 3x6x70% pk MiniPull 3x8x70% Planking Bosu 3x60'' H-Crane 4x4 Midden Baan 2x 2x 400 60% p5 sp8	Fri 17-07	Sat 18-07	Sun 19-07 Kracht Binnen Glute-Lift 3x10x60% pk Hang Power Clean 3x7x75% Planking 4x60'' Single Leg HyperExtension 4x10 Scissors 3x10x70% Lunge Swing 3x6x75% pb
14.	Mon 20-07	Tue 21-07 Midden Baan 3x 2x 200 70% P90'' SP10 Lang Baan 2x 4x 100 85% p6 sp12 Kort Baan 1x 1x 30 60% 1x 1x 40 65% 1x 1x 50 70% 1x 1x 60 75% 1x 1x 70 80% 1x 1x 80 85% 1x 1x 90 90% 1x 1x 100 95% p3	Wed 22-07	Thu 23-07 Kracht binnen Planking Bosu 3x60'' MiniPull 3x8x70% Hang Power Clean 3x5x80% Hamstring lean 4x20'' Lang Baan 3x 1x 180 75% 1x 120 85% 1x 60 95% p4 sp8 Kort Baan	Fri 24-07	Sat 25-07	Sun 26-07 Kracht Binnen Hang Power Clean 3x4x85% Planking 4x60'' Start Snap 3x3x75% pk Ab Roll-outs 3x8x75%
15.	Mon 27-07	Tue 28-07	Wed 29-07Instuif	Thu 30-07NK Senioren Kracht Binnen Hang Power Clean 3x3x90% Planking Bosu 3x60'' Keiser start 3x4	Fri 31-07NK Senioren	Sat 01-08NK Senioren	Sun 02-08NK Senioren

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