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January 2016

2.	Mon 28-12	Tue 29-12 Lang Baan 4x 2x 200 50% P2 sp5 Lang 2 Baan 1x 4x 400 50% p4 Lang 3 Baan 2x 4x 100 75% p2 sp6	Wed 30-12 Algemeen Baan 1x 5x 400 50% p3 Lang Baan 1x 4x 400 55% p5 Lang Baan 1x 4x 200 53% p5	Thu 31-12 Lang Baan 3x 4x 100 75% p1.5 sp4 Kort Baan 1x 3x 80 90% 1x 3x 60 90% 1x 3x 40 90% p3 sp6 Lang Baan 1x 4x 400 55% p5	Fri 01-01	Sat 02-01Indoor	Sun 03-01 Kracht Binnen Hang Power Clean 4x10x60% Glute-Lift 2x10x60% pk Single Leg HyperExtension 2x4x60% pk Abs-Stretch 4x10x60% Lunge Swing 2x8x60% pk Planking Bosu 4x60''x70%
3.	Mon 04-01	Tue 05-01 Lang Baan 4x 3x 150 60% P2 sp5 Kort Binnen	Wed 06-01 Lang Baan 1x 5x 300 55% p4 Kort Baan 1x 6x 160 85% p4-6 Kracht Binnen Planking Bosu 3x60'' Balzitten 3x60''	Thu 07-01 Kracht Binnen Hang Power Clean 3x8x70% Hip Thrust 3x8x70% Hamstring lean 4x45 Planking Bosu 3x60 Lang Baan 3x 1x 400 50% 1x 300 55% 1x 200 60% p2,3 sp6 Kort Baan 1x 3x 60 95% 1x 4x 40 95% 1x 5x 20 95% p2-3 sp6-8	Fri 08-01	Sat 09-01IndoorIndoor Parthenon	Sun 10-01Indoor Amsterdam Kracht Baan Mini Lift 4x10x60% Clean Lunge 2x10x60% pk Start Snap 2x6x60% pk Planking Bosu 3x60''x70% Balzitten 3x60'' Lunge Squat 2x10x60% pk H-Bump 4x10x60%
1.	Mon 11-01 Kracht Baan Planking Bosu 3x60''x70% Balzitten 3x60'' H-Bump 4x10x60% Mini Lift 4x10x60% Start Snap 2x6x60% pk Lunge Squat 2x10x60% pk Clean Lunge 2x10x60% pk	Tue 12-01 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 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 600 48% 1x 1x 500 51% 1x 1x 400 54% 1x 1x 300 56% 1x 1x 200 60% p5-6	Wed 13-01 Algemeen Baan 4x 3x 200 50% p1 sp5,6,7	Thu 14-01 Lang Baan 2x 4x 300 60% p3 sp8 Kort Baan 2x 4x 150 75% p3 sp8 Kracht Binnen Hang Power Clean 3x8x70% MiniPull 3x12x70% Planking Bosu 3x60''x70% Hamstring lean 4x45''	Fri 15-01	Sat 16-01	Sun 17-01Indoor Kracht Binnen Clean Lunge 2x6x70% pk Single Leg HyperExtension 2x10x60% pk Hip Thrust 3x8x70% Ab Roll-outs 3x10x60% Keiser start 3x5x70% Balzitten 3x60'' StepUp Ins.Oms 3x5x60% pk
2.	Mon 18-01 Kort Baan   1x 5x 500 55% p5,6,7,8	Tue 19-01 Lang Baan 6x 1x 150 60% 1x 150 75% P1 SP6 Lang 2 Baan 1x 9x 150 70% P3 Kort Baan 1x 3x 120 90% P6 Kort Binnen 3x 3x 30 90% p10m sp6'	Wed 20-01 Algemeen Baan 1x 3x 30 95% 1x 2x 60 95% 1x 1x 90 95% 1x 1x 120 95% p2,3 sp4,5,6 Lang 3 Baan 3x 1x 300 50% 1x 200 60% p2 sp5	Thu 21-01 Algemeen Baan 1x 2x 90 95% 1x 4x 60 95% 1x 6x 30 95% p4,3,2 sp5,4 Lang Baan 6x 1x 150 60% 1x 150 70% p40'' sp4 Lang 2  1x 2x 120 90% 1x 4x 80 90% 1x 6x 40 90% p2,3 sp4,5,6 Kracht Binnen Hang Power Clean 3x6x80% Planking Bosu 3x60''x70% Start Snap 2x4x70% pk Stretch-n-Catch 3x10x60%	Fri 22-01	Sat 23-01	Sun 24-01C Spelen IndoorIndoor Sittard Kracht Binnen Glute-Lift 3x10x60% Mini Lift 3x8x70% Lunge Swing 3x5x70% pk Hamstring lean 4x45'' BB1S 2x10 pk BB-Zij 2x10 pk Algemeen Binnen
3.	Mon 25-01	Tue 26-01 Lang 1 Baan 5x 1x 200 70% 1x 100 85% p60'' sp5-8 Kort Baan 1x 4x 60 95% p2 Kort Binnen	Wed 27-01 Algemeen Baan 1x 1x 180 70% 1x 1x 150 75% 1x 1x 120 80% 1x 1x 90 85% 1x 1x 60 90% P6,5,4,3	Thu 28-01 Kracht Binnen Hang Power Clean 3x8x70% Hip Thrust 3x8x70% Planking Bosu 3x60''x70% Glute-Lift 2x10x60% pk Algemeen Baan 1x 1x 180 70% 1x 1x 160 74% 1x 1x 140 78% 1x 1x 120 82% 1x 1x 100 86% 1x 1x 80 90% 1x 1x 60 94% P6,6,5,5,4,3 Algemeen Baan 1x 1x 150 70% 1x 1x 120 75% 1x 1x 100 80% 1x 1x 80 85% 1x 1x 60 90% P6,5,4,3	Fri 29-01	Sat 30-018ste AV PEC Indoor Lang 1 Baan 5x 1x 200 70% 1x 100 85% p60'' sp5-8	Sun 31-01 Kracht Binnen Clean Lunge 2x5x80% pk Keiser start 3x5x70% Stretch-n-Catch 3x10x60% Stepup Uitval 2x5x70% pk Single Leg HyperExtension 2x10x60% pk BB1S 2x10 pk

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