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April 2015

1.	Mon 30-03	Tue 31-03 Lang Baan 5x 4x 100 80% p90'' sp5 Lang Baan 2x 4x 80 80% 3x 4x 60 80% p90'' sp5 Lang Baan 2x 3x 180 70% 3x 4x 120 75% p90'' sp5	Wed 01-04	Thu 02-04 Lang Baan 1x 1x 500 60% 1x 1x 400 65% 1x 1x 300 70% 1x 1x 200 75% p8,10,12 Kort Baan 1x 1x 300 60% 1x 1x 250 65% 1x 1x 200 70% 1x 1x 150 75% p8,10,12 Kracht Binnen Hang Power Clean 4x8x70% Scissors 4x12x60% Hip Thrust 4x8x70% Abs-Stretch 4x10x60%	Fri 03-04	Sat 04-04	Sun 05-04
2.	Mon 06-04testwedstrijd Kracht  Glute-Lift 3x10x60% MiniPull 4x10x60% Iliopsoas (keiser) 3x10x60% H-Bump 4x10x60% Planking 4x60''	Tue 07-04 Lang 1 baan 2x 3x 120 75% p6' sp10' Lang 1 baan 3x 3x 120 75% p5' sp8' Lang 2 Baan 4x 3x 120 75% p1' sp6' Kort Baan 2x 4x 60 75% p2'sp6-8'	Wed 08-04	Thu 09-04 Kracht  Clean Lunge 4x8x70% Start Snap 3x5x70% pk Planking 4x60'' Glute-Lift 3x8x70% pk Lang Baan 3x 2x 200 75% p1' sp10' Kort Baan 4x 1x 150 75% 1x 60 85% p90'' sp8	Fri 10-04	Sat 11-04	Sun 12-04 kracht  Keiser start 4x5x60% Hang Power Clean 4x8x70% Sleetje 3x3x30m Mini Lift 4x8x70% Togu Walk 4x14x60% Ab Roll-outs 4x8x70% Hamstring lean 4x40''
3.	Mon 13-04	Tue 14-04 Lang Baan 3x 1x 300 60% 1x 300 75% p2' sp8-10 Lang Baan 4x 1x 300 60% 1x 200 70% p2' sp6-8 Kort Baan 4x 4x 40 90% 20m sp6-8	Wed 15-04	Thu 16-04 Power  MiniPull 3x10x60% Hip Thrust 4x8x70% Glute-Lift 3x8x70% pk Planking 4x60'' Algemeen Baan 1x 3x 150 90% 1x 3x 120 95% p4-6 sp8 Algemeen2 Baan 3x 1x 250 55% 1x 200 60% 1x 150 65% p4 sp6	Fri 17-04	Sat 18-04 Kracht Baan Balzitten 4x60'' Clean Lunge 4x5x70% pk Start Snap 3x5x70% Togu Walk 4x14x60% Lunge Squat 4x6x70% pk	Sun 19-04competitie
1.	Mon 20-04	Tue 21-04 Baan Lang 3x 3x 100 95% 1x 2x 100 95% p60''-120'' sp8-10 Baan Lang 2 3x 1x 200 80% 2x 100 95% p60''-120'' sp8-10 Kort Baan 4x 1x 150 85% 1x 120 90% 1x 80 95% p60''-120'' sp8-10	Wed 22-04	Thu 23-04 Kracht  Hang Power Clean 4x8x70% Scissors 4x10x60% Hamstring lean 4x40'' Abs-Stretch 4x10x60% Kort Baan 1x 3x 90 95% 1x 3x 60 95% 1x 5x 30 95% p3',2' sp5-6 Lang Baan 1x 1x 400 60% 1x 350 62% 1x 300 64% 1x 250 66% 1x 200 68% 1x 150 70% p5,6,7,7,7 Lang 2 Baan 1x 2x 300 95% p20' Midden Baan 4x 2x 150 70% p60'' sp6	Fri 24-04	Sat 25-04	Sun 26-04Hortas Hurdles Special Kracht  Glute-Lift 3x8x70% pk Ab Roll-outs 4x8x70% Lunge Swing 3x6x60% pk StepUp Ins.Oms 3x5x60% pk Mini Lift 4x8x70% Lunge Squat 4x6x70% pk Togu Walk 4x14x60% extra weg 1x 2x 20'' 0% 1x 2x 30'' 0% 1x 2x 40'' 0% 1x 2x 30'' 0% 1x 2x 20'' 0% p2' sp3,4,5,4
2.	Mon 27-04	Tue 28-04 Lang 1 Baan 1x 1x 200 85% 2x 125 90% 2x 3x 125 90% p90'' sp6,6,8 Kort 1 Baan Midden Baan 5x 3x 100 60% p30'',60'' sp6-8 Lang 2 Baan 4x 1x 120 95% 1x 100 95% 1x 80 95% p3' sp8 Kort 2 Baan 4x 1x 80 60% 1x 60 70% 1x 40 80% p2' sp5'	Wed 29-04	Thu 30-04 Kracht Baan Hang Power Clean 4x8x70% Hip Thrust 4x8x70% Balzitten 4x60'' H-Bump 4x10x60% Dopjes Baan Lang Baan 1x 3x 120 95% 1x 4x 90 95% p5' sp8' Kort Baan 3x 1x 100 95% 1x 80 95% 1x 60 95% 1x 40 95% p2' sp10'	Fri 01-05	Sat 02-05	Sun 03-05competitie Kracht Binnen MiniPull 4x10x60% Iliopsoas (keiser) 3x10x60% pk Clean Lunge 4x4x70% pk Start Snap 3x4x70% pk Hamstring lean 4x40'' Planking 4x60'' BBLR 4x12

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