New

March 2022

1.	Mon 28-02	Tue 01-03 Alternatief Weg + Baan 3x 1x 2'00 50% 1x 2'30 50% 1x 3'00 50% 1x 6x 100 70% p1' sp2', p'2 (100) Lang Baan 4x 4x 100 80% p30'' sp5,6,8 Kort Baan 5x 1x 60 90% 1x 50 90% 1x 40 90% 1x 30 90% p20m sp5-6 Lang Baan 4x 3x 100 70% p60'' sp4,5,6	Wed 02-03	Thu 03-03 Lang Baan 1x 2x 500 55% 1x 2x 400 60% 1x 2x 300 65% 1x 1x 200 70% p4 sp6-8 Kort Baan Lang Baan 1x 2x 400 55% 1x 2x 300 60% 1x 2x 250 65% 1x 1x 200 70% p4 sp6-8	Fri 04-03	Sat 05-03 Kracht  Planking Bosu 4x60'' +10kg Legpress 1B 3x10x60% Single Leg HyperExtension 4x8x60% pk Dragonfly 4x6 H-Bump 4x12 Stepup Uitval 3x5x60% pk Clean Lunge 3x5x70% pk Hip Thrust 4x8x70%	Sun 06-03
2.	Mon 07-03	Tue 08-03 Midden/Lang Baan 4x 1x 130 80% 1x 180 75% 1x 90 85% p45'' sp6,7,8 Kort Baan 2x 4x 100 75% p3' sp6' Midden/Lang Baan 4x 1x 130 80% 1x 150 75% 1x 90 85% p45'' sp6,7,8 Kort Baan 2x 4x 100 75% p3' sp6'	Wed 09-03	Thu 10-03 Lang Baan 3x 1x 300 55% 1x 300 60% 1x 300 65% p3' sp5' Midden Baan 3x 1x 200 60% 1x 200 65% 1x 200 75% p3' sp5' Midden Baan 3x 1x 200 60% 3x 60 85% p2',1',1' sp5'	Fri 11-03	Sat 12-03NSK indoor Kracht Binnen	Sun 13-03
3.	Mon 14-03	Tue 15-03 Lang baan 3x 1x 150 75% 1x 120 80% 1x 90 85% 1x 60 90% p3' sp6' Kort Baan 3x 1x 120 75% 1x 100 80% 1x 80 85% 1x 60 90% p3' sp6' Lang baan 3x 1x 160 65% 1x 140 70% 1x 120 75% p3' sp6'	Wed 16-03	Thu 17-03 Lang Baan 1x 4x 500 60% p5,6,8 Kort Baan 4x 1x 200 65% 1x 100 85% p20'' sp6,7,8' Lang Baan 1x 4x 400 60% p5,6,8	Fri 18-03	Sat 19-03 Kracht Binnen Ab Roll-outs 4x10 +10kg Hip Thrust 1B 4x8x60% pk Squat 1B 4x8x60% pk Knee-Rest-Hip-Swing 4x8 pk Balzitten 4x60 Good morning 4x8x60% Clean Lunge 4x8x40% Glide-and-stretch 4x6 pk	Sun 20-03 Lang Baan 5x 3x 120 75% p60'' sp6'
1.	Mon 21-03	Tue 22-03 Kort Baan 5x 3x 40 75% p2' sp5' Kort Baan 5x 2x 120 75% p2' sp6' Lang Baan 4x 3x 120 75% p60'' sp6' Horde - Lang Baan 1x 3x 60 75% 1x 3x 70 75% 1x 3x 80 75% 1x 3x 90 75% p2' sp5' Alternatief Weg	Wed 23-03	Thu 24-03 Lang Baan 1x 1x 400 57% 1x 350 62% 1x 300 66% 1x 250 68% 1x 1x 350 62% 1x 300 66% 1x 250 68% 1x 200 70% p3' sp6' p4' Kort  Baan 6x 4x 30 90% p20m sp4-6	Fri 25-03	Sat 26-03Papendrecht openingswedstrijd Kracht Binnen Ab Roll-outs 4x10+10kg Glute-Lift 3x12x60% pk Horz.-Abs-squat 4x12+15kg Squat Jump 4x8x60% Scissors 4x16x60% Good morning 4x8x60% Stepup Uitval 4x5x60% pk Hang Power Clean 5x5x75%	Sun 27-03
2.	Mon 28-03	Tue 29-03 Lang Baan 3x 3x 200 55% p90'' sp5 Horde Baan Lang Baan 4x 1x 100 90% 1x 80 95% 1x 60 95% 1x 40 95% p90'' sp5	Wed 30-03	Thu 31-03 Lang Baan 1x 1x 300 60% 1x 200 70% 1x 300 60% 1x 1x 200 70% 1x 300 60% 1x 200 70% 1x 1x 150 80% 1x 200 70% 1x 150 80% p3 sp6,8 Kort Baan 1x 2x 180 75% 1x 2x 140 80% 1x 2x 100 85% 1x 2x 60 90% p3' sp6'	Fri 01-04	Sat 02-04 Kracht Binnen Planking Bosu 4x60" +10kg Legpress 1B 4x8x60% pk Dragonfly 4x6 Hip Thrust 1B 4x8x60% pk Start Snap 3x5x60% pk Squat 1B Bosu 3x8x10kg pk H-Bosu 5x20" Hang Power Clean 4x8x60% pk	Sun 03-04

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