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August 2015

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
1.	Mon 03-08	Tue 04-08	Wed 05-08	Thu 06-08 Kracht  Hang Power Clean 4x8x60% Glute-Lift 3x10x60% pk Ab Roll-outs 4x10x60% Planking Bosu 3x60''	Fri 07-08	Sat 08-08	Sun 09-08 kracht binnen Clean Lunge 2x8x70% pk Mini Lift 3x8x70% Scissors 3x12x70% Start Snap 3x3x70% H-Bump 3x10x60%
2.	Mon 10-08	Tue 11-08	Wed 12-08	Thu 13-08 kracht binnen Hang Power Clean 3x6x75% Planking Bosu 3x60'' Lunge Swing 2x8x60% pk Glute-Lift 2x12x60% pk	Fri 14-08Trackmeeting	Sat 15-08	Sun 16-08 Kracht binnen Hip Thrust 3x10x60% Mini Lift 3x8x70% Hamstring lean 4×40'' Ab Roll-outs 4x10x60% Muurzitten 3x40''
3.	Mon 17-08	Tue 18-08	Wed 19-08	Thu 20-08 Kracht binnen Hang Power Clean 4x6x80% Planking Bosu 3x60'' MiniPull 3x8x70% Balzitten 3x60''	Fri 21-08	Sat 22-08	Sun 23-08 Kracht binnen Clean Lunge 2x10x60% pk Start Snap 2x5x70% Glute-Lift 2x12x60% H-Bump 3x10x60% Planking Bosu 3x60''
5.	Mon 24-08	Tue 25-08 Vakantie Baan 1x 1x 30 81% 1x 1x 40 78% 1x 1x 50 75% 1x 1x 60 72% 1x 1x 70 69% 1x 1x 80 66% 1x 1x 90 63% 1x 1x 100 60% p2' sp5' Lang Baan 2x 1x 300 75% 1x 200 85% p60'' sp15	Wed 26-08	Thu 27-08 Kracht binnen Hang Power Clean 4x6x80% Ab Roll-outs 4x8x70% Scissors 3x12x70% Hamstring lean 4x40'' Lang Baan 3x 2x 300 55% p1' sp10'	Fri 28-08	Sat 29-08	Sun 30-08Zuid-Nederlandse Kampioenschappen Kracht binnen Glute-Lift 2x10x60% pk Balzitten 3x60'' Planking Bosu 3x60'' Hang Power Clean 4x8x70% Togu Walk 4x10x60% Algemeen Baan 1x 3x 80 75% 1x 4x 30 90% p2 sp8
1.	Mon 31-08	Tue 01-09	Wed 02-09	Thu 03-09 Kracht Binnen Planking Bosu 3x60'' Clean Lunge 2x6x70% pk H-Bump 3x10x60% Start Snap 2x5x70% Baan Lang 2x 1x 350 65% 1x 300 70% 1x 250 75% p5 sp8 Baan Horden Horde Lang Baan 1x 3x 125 90%	Fri 04-09	Sat 05-09Flame games	Sun 06-09Finale competitie A juniorenTrack and field meeting Kracht binnen Hang Power Clean 4x8x70% Glute-Lift 2x10x60% pk Muurzitten 4x45'' Planking Bosu 4x60'' Stepup Uitval 2x6x60% pk

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