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September 2015

1.	Mon 31-08	Tue 01-09	Wed 02-09	Thu 03-09 Kracht Binnen Planking Bosu 3x60'' Clean Lunge 2x6x70% pk H-Bump 3x10x60% Start Snap 2x5x70% Baan Lang 2x 1x 350 65% 1x 300 70% 1x 250 75% p5 sp8 Baan Horden Horde Lang Baan 1x 3x 125 90%	Fri 04-09	Sat 05-09Flame games	Sun 06-09Finale competitie A juniorenTrack and field meeting Kracht binnen Hang Power Clean 4x8x70% Glute-Lift 2x10x60% pk Muurzitten 4x45'' Planking Bosu 4x60'' Stepup Uitval 2x6x60% pk
2.	Mon 07-09	Tue 08-09 Lang Baan 2x 1x 300 65% 1x 250 70% 1x 200 75% p5 sp8 Kort Baan 2x 1x 180 75% 1x 150 85% 1x 120 95% p5 sp8	Wed 09-09	Thu 10-09 Kracht binnen Hang Power Clean 4x6x80% Planking Bosu 4x60'' H-Crane 3x5	Fri 11-09	Sat 12-09	Sun 13-09Promotie/Degradatie competitie Senioren Kracht Baan Ab Roll-outs 3x10x60% Planking Bosu 4x60'' Hip Thrust 3x10x60% Clean Lunge 2x8x60% pk StepUp Ins.Oms 2x5x60% pk Hamstring lean 4x45''
3.	Mon 14-09	Tue 15-09	Wed 16-09	Thu 17-09	Fri 18-09	Sat 19-09	Sun 20-09Finale competitie B junioren Kracht Baan Hang Power Clean 4x10x60% Glute-Lift 2x10x60% Planking Bosu 4x60'' Mini Lift 4x10x60% Start Snap 2x5x70%
4.	Mon 21-09	Tue 22-09	Wed 23-09	Thu 24-09	Fri 25-09	Sat 26-09	Sun 27-09
	Mon 28-09	Tue 29-09	Wed 30-09	Thu 01-10	Fri 02-10	Sat 03-10	Sun 04-10 Kracht Baan Hamstring lean 4x45'' Planking Bosu 4x60'' Ab Roll-outs 3x10x60% StepUp Ins.Oms 2x5x60% pk Clean Lunge 2x8x60% pk Hip Thrust 3x10x60%

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