New

February 2014

4.	Mon 27-01 extra Baan 4x 3x 100 90% p30'',60'' sp6',8',10'	Tue 28-01 Lang  1x 1x 180 70% 1x 1x 160 75% 1x 1x 140 80% 1x 1x 120 85% 1x 1x 100 90% 1x 1x 80 95% p4, 5, 6, 6, 6 kort  1x 1x 150 70% 1x 1x 130 75% 1x 1x 110 80% 1x 1x 90 85% 1x 1x 70 90% 1x 1x 50 95% p4, 5, 6, 6, 6	Wed 29-01	Thu 30-01 Algemeen Baan 1x 5x 60 90% 1x 5x 40 95% 1x 5x 20 95% p1',2',2' sp5 Algemeen Baan 1x 5x 120 95% 1x 5x 20 95% p4',1' power  Hip Thrust 3x4x75% Belly Ball Variation 3x10 Iliopsoas (keiser) 3×4×75% Lunge Squat 3×4×75% PushUps 4×10 hyper extension 3x4x75%	Fri 31-01	Sat 01-02	Sun 02-02indoor Ookmeer
5.	Mon 03-02	Tue 04-02 nk gangers baan 3x 3x 60 95% Algemeen  3x 5x 100 75% p2 sp6	Wed 05-02	Thu 06-02 Lang Baan 1x 1x 350 54% 1x 1x 300 56% 1x 1x 250 60% 1x 1x 200 63% 1x 1x 150 66% 1x 1x 100 69% p5-6 wedstrijd  2x 4x 30 90% p3 sp6 power  Hip Thrust 3x4x80% Belly Ball Variation 3×10 Iliopsoas (keiser) 3x4x80% Lunge Squat 3×4×80% PushUps 4×10 hyper extension 3×4×80%	Fri 07-02	Sat 08-02NK indoor Herstel baan 1x 3x 200 50% 1x 3x 200 55% 1x 3x 200 60% p3 sp6	Sun 09-02
6.	Mon 10-02	Tue 11-02 Kort Baan 4x 3x 40 80% p3 sp6 Horde Baan 3x 3x 60 90% p3 sp6-8	Wed 12-02	Thu 13-02 Lang Baan 4x 4x 100 75% p100m sp5 Lang Baan 5x 1x 200 60% 1x 100 80% p30'' sp5-6 Kort Baan 5x 1x 150 70% 1x 60 90% p30'' sp5-6 power  Hip Thrust 4x10x60% Belly Ball Variation 3x10 Iliopsoas (keiser) 4x8x60% Lunge Squat 4x8x60% PushUps 5x15 hyper extension 4x8x60%	Fri 14-02	Sat 15-02	Sun 16-02Indoor Hoboken power  Sleetje 3×10m, 3×20m, 3×30m Hang Power Clean 3×8×70% Keiser start 3×6×60% Stepup Inspr. 3x4x60% Clean Lunge 4x10x60%
7.	Mon 17-02	Tue 18-02 nk gangers Baan Lang Baan 6x 1x 340 0% p6 Kort Baan 6x 1x 300 0% p6	Wed 19-02	Thu 20-02 nk gangers Baan 1x 2x 120 vlngd 95% 1x 2x 90 vlng 95% p6 sp8 Lang Baan 1x 1x 600 55% 1x 1x 500 55% 1x 1x 400 55% 1x 1x 300 55% 1x 1x 200 60% p5-6 Kort Baan 1x 3x 120 90% 1x 3x 90 90% 1x 3x 60 95% p4 sp6 power  Hip Thrust 4x10x60% Belly Ball Variation 3x10 Iliopsoas (keiser) 4x8x60% Lunge Squat 4x8x60% PushUps 5x15 hyper extension 4x8x60%	Fri 21-02	Sat 22-02NK Indoor SeniorenIndoor Gent	Sun 23-02NK Indoor Senioren
6.	Mon 24-02	Tue 25-02 Kort Baan 1x 4x 60 80% 4x 50 80% 4x 40 80% 4x 30 80% p20m sp6-10 Lang Baan 4x 3x 200 55% p60'' sp8,10 nsk gangers Baan	Wed 26-02	Thu 27-02 Lang Baan 1x 4x 500 55% p5,6,8 NSK Baan 1x 2x 150 95% 1x 3x 60 95% p6 sp6 p3 Kort Baan 3x 1x 150 75% 1x 120 85% 2x 60 95% p3,3,3 sp8 power  Hip Thrust 4x12x60% Belly Ball Variation 3×10 Iliopsoas (keiser) 4x9x60% Lunge Squat 4×9×60% PushUps 5×15 hyper extension 4x9x60%	Fri 28-02	Sat 01-03NSK Indoor	Sun 02-03 power  Clean Lunge 4x5x60% pb Start Snap 3×4×60% Sleetje 3×10m 3x20m 3x30m Abs-Stretch 4x10x8

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