New

March 2016

2.	Mon 29-02	Tue 01-03 Lang Baan 3x 1x 240 60% 1x 200 65% 1x 160 75% P3 sp6,8 Lang Baan 3x 1x 160 75% 1x 120 85% 1x 80 95% P3 sp6,8	Wed 02-03 Lang Baan 1x 1x 600 52% 1x 1x 500 54% 1x 1x 400 56% 1x 1x 300 57% 1x 1x 200 60% p5-6	Thu 03-03 Kracht Binnen Hip Thrust 4x10x60% Ab Roll-outs 4x10x60% Hang Power Clean 4x10x60% Single Leg HyperExtension 2x10x60% pk lang baan 3x 2x 300 55% p2 sp8 kort baan 3x 1x 200 55% 1x 160 60% p3 sp8	Fri 04-03	Sat 05-03NSK indoor	Sun 06-03 Kracht Binnen Glute-Lift 2x10x60% Planking Bosu 4x60 Start Snap 3x5x60% pk Balzitten 4x60 Mini Lift 4x10x60% H-Crane 4x8
3.	Mon 07-03	Tue 08-03	Wed 09-03 Rustig Baan 5x 4x 100 80% p60'' sp5	Thu 10-03 Kracht Binnen Hang Power Clean 4x10x60% Scissors 4x12x60% Planking Bosu 4x60'' H-Bump 4×10×60% Lang Baan 5x 3x 100 80% P30'' Sp6 Kort Baan 4x 1x 100 80% 1x 80 85% 1x 60 90% 1x 40 95% P45'' Sp6	Fri 11-03	Sat 12-03 Lang Baan 3x 1x 240 60% 1x 200 65% 1x 160 70% 1x 120 75% P4 sp8	Sun 13-03 Kracht Binnen Hip Thrust 4x10x60% 4x10 Ab Roll-outs 4x10x60% Keiser start 4x5x60% Lunge Squat 3x8x60% pk Lunge Swing 3x8x60% pk BB1S 4x10 pk
1.	Mon 14-03	Tue 15-03	Wed 16-03 Rustig Baan 4x 4x 100 80% p60'' sp5 Kort Baan 4x 1x 40 95% 1x 120 85% 1x 60 95% p30'',30'' sp5,6,8 Lang Baan 4x 4x 100 80% p30'' sp5,6,8	Thu 17-03 Kracht Binnen Planking Bosu 4x60'' Mini Lift 4x10x60% Clean Lunge 2x10x60% pk Hamstring lean 4x40'' Kort Baan 5x 4x 60 90% p2' sp6' Lang Baan 4x 1x 300 65% 1x 80 90% p40'' sp6,7,8	Fri 18-03 Carvalho's Kort Baan 2x 3x 125 90% p5 sp12	Sat 19-03	Sun 20-03 Kracht Binnen Hang Power Clean 4x10x60% MiniPull 4x10x60% Start Snap 3x5x60% pk Glute-Lift 3x8x60% pk BBLR 4x12 Balzitten 4x60'' Single Leg HyperExtension 3x8x60% pk
2.	Mon 21-03	Tue 22-03 Kort Baan Lang Baan 1x 2x 500 55% 1x 2x 400 60% 1x 2x 300 65% p5 sp8-10	Wed 23-03 Lang Baan 1x 3x 400 55% 1x 3x 300 60% p5 sp8-10	Thu 24-03 Kracht Binnen Clean Lunge 2x10x60% pk Hip Thrust 4x10x60% Planking Bosu 4x60'' Hang Power Clean 4x10x60% Lang Baan 1x 3x 120 80% 1x 3x 100 85% 1x 3x 80 90% 1x 3x 60 95% p30''-60'' sp6,8,10 Lang Baan 1x 3x 80 80% 1x 3x 70 85% 1x 3x 60 90% 1x 3x 50 95% p30''-60'' sp6,8,10	Fri 25-03 Kracht Binnen Mini Lift 4x10x60% Hang Power Clean 4x10x60% Balzitten 4x60'' Abs-Stretch 4x10x60% Planking 4x60'' StepUp Ins.Oms 3x5x60% pk Hamstring lean 4x40''	Sat 26-03	Sun 27-03 Kracht Binnen Hamstring lean 4x30'' Planking 4x60'' Balzitten 4x60'' Abs-Stretch 4x6x60% Mini Lift 4x8x60% StepUp Ins.Oms 3x5x60% pk Hang Power Clean 4x8x60%
3.	Mon 28-03Test WedstrijdInstuif	Tue 29-03EK Masters 2016	Wed 30-03EK Masters 2016 Lang Baan 3x 1x 120 80% 1x 100 85% 1x 80 90% 1x 60 95% p3, sp8,10	Thu 31-03EK Masters 2016 Lang Baan 4x 5x 60 90% p20m sp6,8,10 Kort Baan 1x 4x 60 90% 1x 4x 50 90% 1x 4x 40 90% 1x 4x 30 90% p20m sp6,8,10 Kracht Binnen Clean Lunge 4x6x70% pk Planking Bosu 4x60'' Glute-Lift 3x8x60% pk MiniPull 4x10x60%	Fri 01-04EK Masters 2016	Sat 02-04EK Masters 2016	Sun 03-04EK Masters 2016 Kracht Binnen Hang Power Clean 4x8x70% BB1S 3x12 pk 4x12 Single Leg HyperExtension 3x12x60% pk Stepup Uitval 3x5x60% Hip Thrust 4x8x70% Balzitten 4x60''

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