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September 2016

6.	Mon 29-08	Tue 30-08	Wed 31-08 Kracht Baan Glide-and-stretch 2x8 pk Hang Power Clean 4x7x70% Lunge Squat 2x10x60% pk Planking Bosu 4x60'' MiniPull 4x10x60%	Thu 01-09 Kort  Lang  2x 6x 100 75% p2-3 sp6	Fri 02-09Trackmeeting	Sat 03-09Interland	Sun 04-09Junioren B Kracht Binnen Balzitten 4x60'' Glute-Lift 3x12x60% Horz.-Abs-squat 3x12x60% pk Mini Lift 4x10x60% Clean Lunge 3x8x60% pk Start Snap 3x5x60% pk
6.	Mon 05-09	Tue 06-09 Lang Baan 1x 2x 400 50% 1x 2x 350 50% 1x 2x 300 50% 1x 2x 250 50% 1x 2x 200 50% p2 sp6-8 Lang 2 Baan 4x 5x 60 50% p2 sp5 Hordes Kort Baan	Wed 07-09 Horden Baan dopjes Baan 1x 9x 30 75% 1x 6x 30 75% 1x 3x 90 75% Horden  1x 4x 10 kl. pilon 0% 1x 3x 10 gr. pilon 0% 1x 2x 6h 76 opzw 0% 2x 6h 76 bijtr 0% 2x 6h 76 vol. 0% 1x 2x 6h 84 opzw 0% 2x 6h 84 bijtr 0% 2x 6h 84 vol 0% 1x 2x 4h 84 opzw 0% 2x 4h 84 vol 0% Horde 2 Baan 2x 4x 80 85% p3-4 sp8	Thu 08-09	Fri 09-09	Sat 10-09	Sun 11-09Junioren A
	Mon 12-09	Tue 13-09	Wed 14-09	Thu 15-09	Fri 16-09trackmeeting wageningen	Sat 17-09	Sun 18-09 Kracht Binnen Lunge Squat 3x12x55% pk Planking Bosu 4x60'' 3x10 Hamstring lean 4x60'' Hang Power Clean 4x12x55% MiniPull 4x12x55%
6.	Mon 19-09	Tue 20-09   1x 2x 140 60% 1x 2x 120 65% 1x 2x 100 70% 1x 2x 80 75% 1x 2x 60 80% p3 sp5 Lang Baan 1x 2x 200 60% 1x 2x 170 65% 1x 2x 140 70% 1x 2x 110 75% 1x 2x 80 80% p3 sp5	Wed 21-09	Thu 22-09	Fri 23-09	Sat 24-09NKEstafette Kracht Binnen Hang Power Clean 4x10x55% Horz.-Abs-squat 3x10x60% pk Hip Thrust 1B 4x10x55% Planking Bosu 4x60'' Single Leg HyperExtension 3x10x60% Glute-Lift 3x10x60% pk	Sun 25-09NKEstafette
3.	Mon 26-09	Tue 27-09	Wed 28-09	Thu 29-09 Lang Baan 1x 3x 300 50% 1x 3x 200 50% 1x 3x 100 50% p2 sp5 Lang Baan 1x 3x 200 50% 1x 3x 150 50% 1x 3x 100 50% p2 sp5	Fri 30-09	Sat 01-10	Sun 02-10 Kracht Binnen Clean Lunge 3x8x55% pk H-Bump 4x12 Scissors 4x12x55% Stepup Inspr. 3x5x55% pk Lunge Squat 3x8x55% pk Abs-Stretch 4x12 Hang Power Clean 3

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