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February 2015

1.	Mon 26-01	Tue 27-01 Lang Baan 1x 1x 200 70% 1x 1x 180 75% 1x 1x 160 80% 1x 1x 140 85% 1x 1x 120 90% 1x 1x 100 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 Lang Baan 1x 1x 240 60% 1x 1x 210 65% 1x 1x 180 70% 1x 1x 150 75% 1x 1x 120 80% 1x 1x 100 85% p4, 5, 6, 6, 6	Wed 28-01	Thu 29-01 Lang Baan 1x 6x 300 60% p4-6 Lang Baan 1x 8x 300 55% p4 Kracth Baan Hip Thrust 4x8x70% Lunge Squat 4x6x70% pk Scissors 4x12x60% Balzitten 4x60	Fri 30-01	Sat 31-01	Sun 01-02Indoor Ookmeer Kracht  Clean Lunge 3x8x70% pk Start Snap 3x4x60% pk Mini Lift 3x8x70% Ab Roll-outs 4×10×60% Glute-Lift 3×8×60% pk
2.	Mon 02-02	Tue 03-02 Kracht  Iliopsoas (keiser) 3×8×60% pk MiniPull 4x10x60% Hip Thrust 4x8x70% hyper extension 4x8x60% Algemeen Baan 1x 3x 90 90% p4	Wed 04-02	Thu 05-02 Kracht Binnen Ab Roll-outs 4x10x60% Scissors 4x12x60% Hang Power Clean 3x8x70% H-Crane 4x6 Lang baan 1x 3x 250 55% 3x 200 65% 3x 150 75% p4 sp8 Lang 2 baan 1x 3x 300 55% 3x 250 60% 3x 200 65% p4 sp8 kort baan 1x 3x 200 55% 3x 150 60% 3x 100 65% p4 sp8	Fri 06-02	Sat 07-02	Sun 08-02 Kracht  Glute-Lift 3x10x60% Start Snap 3x4x60% pk Clean Lunge 3x3x80% pk Keiser start 3x4x60% pk Balzitten 4x60" Abs-Stretch 4x10x60% Planking 4x60"x60%
3.	Mon 09-02	Tue 10-02 Lang Baan 1x 1x 600 55% 1x 1x 500 55% 1x 1x 400 55% 1x 1x 300 55% 1x 1x 200 60% p5-6 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 Kort Baan 1x 5x 120 80% p5 Kracht  Lunge Squat 4x4x80% pk PushUps 4x15x60% Togu Walk 4x12 Mini Lift 3x6x80% Muurzitten 4x45''	Wed 11-02	Thu 12-02 Lang Baan 3x 3x 100 75% p90'' sp5 Kort Baan 3x 3x 80 75% p90'' sp5 kracht  Ab Roll-outs 4x10x60% Hip Thrust 4x6x80% Hang Power Clean 4x6x80% MiniPull 4x10x60%	Fri 13-02	Sat 14-02 Kracht  Balzitten 4x60'' Glute-Lift 4x8x60% Mini Lift 4x6x80% Lunge Squat 4x8x70%	Sun 15-02 Kracht  Keiser start 3x5 Balzitten 4x60'' Glute-Lift 4×8×60% Mini Lift 4x6x80% Lunge Squat 4x6x70% pk Togu Walk 4x12 StepUp Ins.Oms 4x3x70%
1.	Mon 16-02	Tue 17-02 Carnaval Baan 1x 1x 100 70% 1x 120 68% 1x 140 66% 1x 160 64% 1x 180 62% 1x 200 60% p3-4	Wed 18-02	Thu 19-02 Algemeen  Hang Power Clean 4x6x80% Iliopsoas (keiser) 4x8x60% Lunge Swing 3x8x60% pk Hamstring lean 4x40'' 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	Fri 20-02	Sat 21-02	Sun 22-02NK Indoor Senioren Kracht  Ab Roll-outs 4x10x60% MiniPull 4x10x60% Hip Thrust 4x6x80% Clean Lunge 4x4x70% pk Start Snap 4x3x60% pk H-Bump 4x10x60% BBLR 4x12
2.	Mon 23-02	Tue 24-02 nk gangers Baan Lang Baan 6x 1x 340 50% p6' Lang Baan 4x 1x 500 50% p6	Wed 25-02	Thu 26-02 Kracht binnen Hang Power Clean 4x6x80% Balzitten 4x60'' Scissors 4x12x60% Single Leg HyperExtension 4x6x60% pk nk gangers baan 1x 4x 60 90% p5 lang baan 1x 4x 200 65% 1x 4x 200 75% p5 sp8	Fri 27-02	Sat 28-02NK Indoor Junioren	Sun 01-03NK Indoor Junioren Kracht  Hip Thrust 4x10x60% Iliopsoas (keiser) 4x8x60% pk Togu Walk 4x12 Lunge Swing 3x8x60% pk Hamstring lean 4x40'' Planking 4x40'' Lunge Squat 4x8x60% pk

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