New

January 2022

1.	Mon 27-12	Tue 28-12 Lang Baan 4x 1x 300 55% 1x 100 75% 1x 60 85% 1x 30 95% p15'',20m,20m sp6,8,10 Lang  Weg 3x 1x 3' 50% 1x 30'' 75% 3x 1x 2' 55% 1x 30'' 75% 3x 1x 1' 60% 1x 30'' 75% p1' sp3' Kort  Baan Alternatief Baan 4x 4x 100 60% p50m sp4'	Wed 29-12	Thu 30-12 Lang Baan 1x 1x 350 56% 1x 300 60% 1x 250 64% 1x 1x 300 60% 1x 250 64% 1x 200 68% 1x 1x 250 64% 1x 200 68% 1x 150 72% p2' sp6'-8' Kort Baan 4x 1x 150 75% 1x 80 84% 1x 60 88% 1x 40 92% p30m/15'' sp6' Lang Weg / Bos / Pad	Fri 31-12 Lang - Horde Baan Kracht Binnen Planking Bosu 4x60'' +15kg Legpress 1B 3x10x60% Single Leg HyperExtension 4x8x60% pk Dragonfly 4x6 H-Bump 4x12 Stepup Uitval 3x5x60% pk Hang Power Clean 3x5x80% Hip Thrust 4x8x70%	Sat 01-01	Sun 02-01STAX Indoor
2.	Mon 03-01 Lang Baan 1x 1x 300 60% 1x 250 64% 1x 200 68% 1x 1x 250 64% 1x 200 68% 1x 150 72% p3' sp6'	Tue 04-01 Lang Baan 5x 1x 150 65% 1x 150 75% p1'30 sp6 Kort Baan 4x 1x 10 + 20kg 80% 1x 20 + 15kg 80% 1x 30 + 10kg 80% 1x 40 + blok 80% 1x 60 80% p<1' sp5 Alternatief Weg 1x 5x 2'00 50% 1x 5x 100 75% p1' sp6 p1' Kort  Baan 5x 1x 80 75% 1x 60 75% 1x 40 75% p40'' sp3,4,5,6 Alternatief Binnen 4x 1x 60'' roei 70% 1x 30'' roei 80% Lunge Squat 3x8x60% H-Bosu 4x45'' Hang Power Clean 4x7x75% Planking 4x60'' +15kg Iliopsoas (keiser) 3x8 p.k p60''	Wed 05-01	Thu 06-01 Lang Baan 5x 2x 120 60% p2' sp4' Alternatief Binnen 4x 2x 40'' roei 75% Legpress 4x10x60% Hamstring lean 4x45 Hang Power Clean 4x10x60% Planking 4x1'15 Hip Thrust 4x10x60% p1'20 Lang Baan 3x 2x 300 60% p3' sp8' Kort - Horde Baan 5x 1x 150 75% 1x 60 90% p90'' sp6 Kort Baan 5x 1x 150 75% 1x 60 90% p90'' sp6 Lang Bos / Pad / Weg	Fri 07-01	Sat 08-01Jump 'n Run	Sun 09-01 Kracht Binnen Hamstring lean 4x6 Squat 1B 4x8x60% Ab Roll-outs 4x8 +15kg Scissors 4x12x60% StepUp Ins.Oms 3x5x60% pk Box Jumps 1B 4x6 Clean Lunge 4x7x75% Hip Thrust 1B 4x6x75%
3.	Mon 10-01 Kort  Baan 4x 2x 150 60% p40'' sp5' Alternatief Thuis Hamstring lean 4x40'' Ab Roll-outs 4x8 +10kg Squat 1B 4x6x60% pk Clean Lunge 4x6x60% pk Hip Thrust 1B 4x6x60% pk	Tue 11-01 Kort Baan 1x 4x 80 85% 1x 5x 60 90% 1x 6x 40 95% p2' sp6 Alternatief Thuis Lang  Baan 3x 3x 200 50% p30'' sp5,6,7 Lang Weg / Bos / Pad Lang Weg / Bos / Pad	Wed 12-01	Thu 13-01 Lang Baan 2x 1x 500 54% 1x 400 56% 1x 300 60% 0x 1x 150 80% p4 sp8 Lang Baan 2x 3x 300 55% 0x 0x 150 70% p4' sp8' Kort Baan 3x 5x 100 75% p2' sp6-8' Lang Weg / Bos / Pad Lang Weg / Bos / Pad Kracht  Planking 4x45 Legpress 1B 4x8x60% pk Glute-Lift 3x12x60% pk Good morning 4x8x60% 4x8x60% pk	Fri 14-01	Sat 15-01VS indoor 2022 Kracht Binnen Glide-and-stretch 4x6 Legpress 1B 4x8x60% Ab Roll-outs 4x8 +15kg Scissors 4x12x60% StepUp Ins.Oms 3x5x60% pk Box Jumps 1B 4x6 Hang Power Clean 4x7x75% Hip Thrust 1B 4x6x75%	Sun 16-01 Alternatief Baan 4x 2x 150 60% p40'' sp5' Kracht Binnen Legpress 1B 4x8x60% Ab Roll-outs 4x8 +15kg Box Jumps 1B 4x6 Hang Power Clean 4x7x75% Hip Thrust 1B 4x6x75% Algemeen Weg
1.	Mon 17-01 Kort  Baan	Tue 18-01 Lang Baan 1x 1x 180 80% 1x 60 95% 2x 1x 150 85% 1x 60 95% 2x 1x 120 90% 1x 60 95% 2x 1x 100 95% 1x 60 95% p30'' sp4' Kort Baan 1x 1x 150 80% 1x 50 95% 2x 1x 120 85% 1x 50 95% 2x 1x 100 90% 1x 50 95% 2x 1x 80 95% 1x 50 95% p30'' sp4' Alternatief  5x 1x 300 55% 1x 100 70% P1' sp4	Wed 19-01	Thu 20-01 Lang Baan 5x 1x 200 50% 1x 100 40% 1x 200 60% p0 sp5,6,7,8 Lang Baan 5x 1x 200 50% 1x 200 70% p60'' sp5,6,7,8 Kort Baan 1x 3x 6h 90% 1x 3x 5h 90% 1x 3x 4h 90% 1x 3x 3h 90% p1'30 sp5' Kort Baan 6x 1x 60 85% 1x 40 40% 1x 50 85% p0' sp5,6,7,8' Alternatief Weg + Baan 3x 3x 2' 60% 1x 6x 100 75% p1' sp2', p'2 (100) Kracht Binnen Planking 4x45'' Legpress 1B 4x8x60% pk Glute-Lift 3x12x60% pk Hamstring lean 4x40'' 4x8x60% pk Iliopsoas (keiser) 4x8x60% pk	Fri 21-01	Sat 22-01 Kracht Binnen Mini Lift * Hang Power Clean * Hip Thrust * Planking 5x40''+15kg Hamstring lean 5x40 Glute-Lift 3x12x60% Box Jumps 4x10 3x8x5kg pk	Sun 23-01Journée Open (CJESMa) Kort  Baan 4x 1x 20 sleep 70% 1x 30 90% 1x 30 dopjes 80% 4x 1x 30 sleep 70% 1x 60 90% 1x 30 dopjes 70% p30'' sp4', 6' tussen sets
2.	Mon 24-01	Tue 25-01 Lang Baan 5x 1x 200 60% 1x 200 70% p40'' sp4,5,6,8 Lang Baan 4x 1x 200 60% 1x 200 70% p90'' sp4,5,6,8 Kort Baan 7x 2x 40 90% p20'' sp4-5 Kort Baan 7x 2x 40 90% p20'' sp4-5	Wed 26-01	Thu 27-01 Kort Baan 1x 3x 150 75% 1x 3x 120 85% 1x 3x 90 95% p3 sp8 Alternatief Binnen Ab Roll-outs 4x8 Legpress 1B 4x5x70% pk Box Jumps 4x8 Iliopsoas (keiser) 4x8 pk Hang Power Clean 4x10x60%	Fri 28-01	Sat 29-01Limieten Wedstrijd	Sun 30-01 Lang Weg 3x 3x 40'' 60% 3x 3x 30'' 65% 3x 3x 20'' 70% p20'', 30'', 20'' sp2 Kracht Binnen Planking 4x60'' +15kg Legpress 1B 3x10x60% Single Leg HyperExtension 4x8x60% pk H-Bump 4x12 Hang Power Clean 3x5x80% Hip Thrust 4x8x70% Kracht Binnen Planking 4x60'' +15kg Squat 1B 3x10x60% Box Jumps 4x8x60% pk H-Bump 4x12 Hang Power Clean 3x5x80% Hip Thrust 1B 4x8x70% Glute-Lift 3x10x60% pk Ab Roll-outs 4x6
3.	Mon 31-01 Alternatief Baan 4x 1x 200 60% 1x 200 70% p90'' sp4,5,6,8 Algemeen Baan 2x 5x 100 80% p3' sp10'	Tue 01-02 Lang Baan 6x 2x 100 90% p40'' sp5' Kort Baan 6x 1x 80 85% 1x 60 90% p40'' sp5' Alternatief Baan 4x 1x 400 55% 1x 200 45% p30'' sp3'	Wed 02-02	Thu 03-02 Lang Baan 3x 1x 300 50% 1x 250 55% 1x 200 60% p60'' sp5-6 Lang Baan 3x 3x 200 65% p60'' sp6,8 Horde - Kort Baan 5x 2x 50 90% p60'' sp5' Horde - Kort Baan 5x 2x 50 90% p60'' sp5'	Fri 04-02	Sat 05-02 6e ITS Trackmeeting Sotra-Isokin	Sun 06-02 Lang  Baan 1x 6x 150 90%

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