New

February 2024

1.	Mon 29-01	Tue 30-01 Lang Baan 4x 1x 250 80% 1x 100 87% 1x 60 95% p30'',30'' sp8,10,12 Lang PM Baan Kort Baan 4x 1x 180 85% 1x 90 90% 1x 60 95% p30'',30'' sp8,10,12 Alternatief Baan 4x 1x 300 50% 1x 200 55% 1x 100 60% p60'' sp5'	Wed 31-01	Thu 01-02 Lang Baan 6x 2x 100 90% p40'' sp5-8' Lang - PM Baan 1x 1x 300 60% 1x 250 60% 1x 200 60% 1x 150 60% p5,6,7,8 Kort  Baan 6x 4x 30 75% p30m sp4' Lang Baan 6x 3x 100 70% p60'' sp4'	Fri 02-02Walter Cramer Lang  Baan 1x 1x 60 100% 1x 1x 60 100% 1x 1x 200 97% p4',6' Lang  Thuis	Sat 03-02IFAM Indoor (World Athletics Tour Bronze)	Sun 04-02Run'n'fly Kracht Binnen Hang Power Clean 4x 5x 75% Hip Thrust 1B 3x5x75% pk Seated Box Jump 3x5 Planking 4x60'' +10kg Good morning 4x10x60% Overhead plate swing step-up 4x5 pk Hamstring lean 5x30'' Squat 1B 4x4x75% Kracht Binnen Hang Power Clean 4x 5x 75% Hip Thrust 1B 3x5x75% pk Seated Box Jump 3x5 Planking 4x60'' +10kg Good morning 4x10x60% Horde - Lang Baan 4x 1x 150 80% 1x 120 85% 1x 80 90% p1' sp8,10,12 Lang Baan 3x 1x 150 55% 1x 200 60% 1x 150 55% p1' sp6,8 Lang Baan 2x 1x 150 75% 1x 200 70% 1x 250 65% 1x 200 70% 1x 150 75% p2' sp8
2.	Mon 05-02	Tue 06-02 NK Gangers - Kort Baan 2x 3x 60 95% p3' sp6' Lang - NK (PM) Baan 2x 1x 300 80% 1x 180 90% 1x 120 95% p90'',90'' sp20' Lang - AM Baan 3x 2x 100 100% p60'' sp6,8 Lang  Baan 1x 1x 300 50% 1x 1x 270 54% 1x 1x 240 57% 1x 1x 210 62% 1x 1x 180 66% 1x 1x 150 70% 1x 1x 120 74% p-doorwandelen	Wed 07-02	Thu 08-02 NK Gangers  Binnen Lang Baan 3x 1x 150 65% 1x 150 75% 1x 150 85% p2' sp6-8 Lang - PM Baan 1x 4x 150 95% p8,10,12 Lang - AM Baan 2x 3x 60 95% p3' sp6'	Fri 09-02 Lang  Thuis	Sat 10-02ASICS NK indoor U20 & U18 Kracht Binnen Clean Lunge 4x5x75% pk Glide-and-stretch 4x7 pk Legpress 1B 4x5x75% pk Ab Roll-outs 4x6+20kg Seated Box Jump Single Leg 4x4 pk Overhead plate step-up 4x3 pk +20kg Hip Thrust 4x7x75% H-Bump 4x15 NK - Kracht Binnen Clean Lunge 4x5x75% pk Glide-and-stretch 4x7 pk Legpress 1B 4x5x75% pk Overhead plate step-up 4x3 pk +20kg H-Bump 4x15 Ab Roll-outs 4x6+20kg	Sun 11-02
3.	Mon 12-02	Tue 13-02 Horde Baan Kort  Baan 4x 1x 120 90% 1x 60 95% p2' sp6' Lang  Baan 5x 3x 60 80% p1' sp4' Lang  Baan 3x 3x 60 80% p1' sp4' Lang  Baan 1x 1x 200 60% 1x 1x 180 65% 1x 1x 160 70% 1x 1x 140 75% 1x 1x 120 80% 1x 1x 100 85% p4'	Wed 14-02	Thu 15-02 NK Gangers  Binnen Algemeen Baan 1x 10x 30 0% Lang  Baan 1x 5x 300 55% p4,5,6,8	Fri 16-02 Alternatief Binnen	Sat 17-02NK Indoor Senioren 2024	Sun 18-02 Kracht Binnen Squat 1B 4x5x75% pk Hang Power Clean 3x6x75% Iliopsoas (keiser) 3x8x75% pk Horz.-Abs-squat 4x12+20kg Balzitten 4x60'' met bal roteren Hip Thrust 1B 4x5x75% pk Ab Roll-outs 4x7+15kg Hamstring lean 4x30'' Lang Baan 6x 1x 200 60% 1x 100 75% p90'' sp5,5,8,5,5
1.	Mon 19-02	Tue 20-02 Lang Baan 1x 2x 400 55% 1x 2x 300 60% 1x 2x 250 65% 1x 1x 200 70% p4 sp6-8 Kort Baan 5x 1x 150 70% 1x 100 80% p150m / 60s sp4	Wed 21-02	Thu 22-02	Fri 23-02	Sat 24-02 Kracht Binnen Hip Thrust 1B 4x6x70% pk Planking Bosu 4x60'' +10kg Hang Power Clean 4x8x60% Balzitten 4x60'' Seated Box Jump 4x8 Dragonfly 4x6 Good morning 4x10x60% Iliopsoas (keiser) 3x10x60% pk	Sun 25-02 Lang Baan 1x 2x 60 80% 1x 1x 90 80% 1x 2x 120 80% 1x 1x 150 80% 1x 1x 120 85% 1x 2x 90 90% 1x 1x 60 95% p4' Lang 2 Baan 1x 2x 60 75% 1x 1x 90 75% 1x 2x 120 75% 1x 1x 150 75% 1x 1x 120 75% 1x 2x 90 75% 1x 1x 60 75% p4' Lang 3 Baan 1x 1x 150 80% 1x 1x 120 85% 1x 2x 90 90% 1x 1x 60 95% p4'
2.	Mon 26-02	Tue 27-02 Algemeen Baan 3x 4x 100 75% p2' sp5' NSK Baan 1x 1x 150 80% 1x 1x 200 95% 1x 1x 150 95% p6,15 Kracht Binnen Good morning 4x6x60% Overhead plate step-up 3x4 pk + 20kg Hang Power Clean 4x4x75% Dragonfly 4x5 Iliopsoas (keiser) 4x5 pk (sneltrainer mag ook) Balzitten 4x60'' roteren met bal	Wed 28-02	Thu 29-02 Lang Baan 3x 1x 300 55% 1x 300 60% 1x 300 65% p3' sp5' Kort Baan 3x 1x 200 60% 3x 60 85% p2',1',1' sp5' NSK blok / instarten	Fri 01-03 Bike-Run-Bike Binnen-Buiten-Binnen 2x 3x 90 80%	Sat 02-03NSK Indoor 2024	Sun 03-03 Algemeen Binnen Hang Power Clean 4x7x75% Planking Bosu 4x60'' Hip Thrust 1B 4x8x60% pk Iliopsoas (keiser) 4x8x60% pk Squat 1B 4x8x60% pk Glute-Lift 3x10x60% pk Seated Box Jump 4x8 H-Bosu 6x15'' Lang Baan 1x 1x 400 45% 1x 1x 350 48% 1x 1x 300 51% 1x 1x 250 54% 1x 1x 200 56% 1x 1x 150 60% 1x 1x 100 65% p2' Lang 2 Baan 2x 3x 300 50% p2' sp6'

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