New

February 2016

1.	Mon 01-02 Lang Baan 1x 1x 350 55% 1x 1x 300 60% 1x 1x 250 65% 1x 1x 200 70% 1x 1x 150 75% 1x 1x 100 80% p4,5,6,5,4	Tue 02-02 Lang Baan 1x 1x 350 55% 1x 1x 300 60% 1x 1x 250 65% 1x 1x 200 70% 1x 1x 150 75% 1x 1x 100 80% p4,5,6,5,4 Kort Baan 2x 1x 160 75% 1x 120 80% 1x 80 85% 1x 1x 120 80% 1x 80 85% p4 sp8	Wed 03-02 Lang Baan 1x 1x 300 60% 1x 1x 250 65% 1x 1x 200 70% 1x 1x 150 75% 1x 1x 100 80% p4,5,5,4	Thu 04-02 Lang Baan 4x 3x 100 85% p40'' sp8,9,10 Kort Baan 1x 3x 90 80% 1x 3x 70 85% 1x 3x 50 90% 1x 3x 30 95% p40'' sp8,9,10 Kort Baan 1x 3x 70 85% 1x 3x 50 90% 1x 3x 30 95% p40'' sp8,9 Kracht Binnen Hang Power Clean 3x8x70% Hamstring lean 4x45'' Planking Bosu 3x60''x70% Scissors 4x8x70% Kracht Binnen Planking Bosu 3x60''x70% Hamstring lean 4x30'' Scissors 4x8x60% Hang Power Clean 3x5x80%	Fri 05-02	Sat 06-02Indoor ApeldoornIndoor Amsterdam	Sun 07-02 Kracht Binnen Start Snap 2x5x70% pk Hip Thrust 3x5x80% Planking Bosu 3x60''x70% Lunge Squat 2x3x80% pk BB2S 3x12 Glute-Lift 2x10x60% pk
2.	Mon 08-02	Tue 09-02 Kort Baan Lang Baan 1x 1x 500 54% 1x 400 57% 1x 1x 400 57% 1x 300 62% 1x 1x 300 62% 1x 200 66% p3 sp6,7,8	Wed 10-02 Lang Baan 1x 1x 500 52% 1x 400 55% 1x 1x 400 55% 1x 300 57% 1x 1x 300 57% 1x 200 60% p3 sp6,7,8	Thu 11-02 Kracht Binnen Clean Lunge 3x5x80% Single Leg HyperExtension 2x10x60% pk Abs-Stretch 4x10x60% Mini Lift 3x5x80%	Fri 12-02	Sat 13-02NK Masters Indoor 2016	Sun 14-02NK Masters Indoor 2016 Kracht Binnen Hang Power Clean 3x5x80% Keiser start 3x5x70% Stretch-n-Catch 3x10x60% Scissors 4x10x60% Hamstring lean 4x30'' StepUp Ins.Oms 3x4x70% pk Planking Bosu 3x40''x80%
3.	Mon 15-02	Tue 16-02 Lang Baan 1x 3x 300 54% 1x 3x 250 57% 1x 3x 200 62% P3, sp6 Lang Baan 1x 3x 150 70% 1x 3x 120 80% 1x 3x 100 90% P3, sp6	Wed 17-02 Lang Baan 1x 2x 150 85% 1x 2x 120 90% 1x 2x 100 95% P4, sp6 Lang 2 Baan 1x 4x 500 50% P4	Thu 18-02 Kracht Binnen Planking Bosu 3x60''x70% Clean Lunge 3x5x70% pk Glute-Lift 2x10x60% pk Balzitten 4x60'' Lang 2 Baan 1x 4x 500 50% P4 Kort Baan 3x 1x 80 92% 1x 60 94% 1x 40 96% p3 sp6 Kort Baan 4x 1x 80 92% 1x 60 94% 1x 40 96% p3 sp6 Hordes Baan	Fri 19-02	Sat 20-02NK Junioren Indoor	Sun 21-02NK Junioren Indoor Kracht Binnen Hang Power Clean 3x5x80% Hip Thrust 3x5x80% Stepup Inspr. 3x4x70% pk Planking Bosu 3x40''x80% H-Bump 4x10x60% Weerstand Binnen 2x 2x 30 sleep 0% 2x 30 vest 0% 2x 30 blok 0% p1 sp2 map5
1.	Mon 22-02	Tue 23-02 Hordes Baan Lang Baan 4x 3x 200 60% p60 sp6-8-10	Wed 24-02 Lang Baan 3x 3x 200 55% p90'' sp6-8-10	Thu 25-02 Kracht Binnen Glute-Lift 2x10x60% pk Planking Bosu 3x60''x70% Hang Power Clean 3x5x80% Hamstring lean 4x30'' Kort Baan 2x 1x 90 95% 1x 70 95% 1x 50 95% p3 sp10	Fri 26-02	Sat 27-02NK Senioren Indoor	Sun 28-02NK Senioren Indoor Kracht Binnen Scissors 4x12x60% Planking Bosu 4x60'' Clean Lunge 3x8x60% pk Keiser start 3x5x70% Stepup Uitval 3x5x60% pk Hang Power Clean 4x10x60% H-Bump 4x10x60%
2.	Mon 29-02	Tue 01-03 Lang Baan 3x 1x 240 60% 1x 200 65% 1x 160 75% P3 sp6,8 Lang Baan 3x 1x 160 75% 1x 120 85% 1x 80 95% P3 sp6,8	Wed 02-03 Lang Baan 1x 1x 600 52% 1x 1x 500 54% 1x 1x 400 56% 1x 1x 300 57% 1x 1x 200 60% p5-6	Thu 03-03 Kracht Binnen Hip Thrust 4x10x60% Ab Roll-outs 4x10x60% Hang Power Clean 4x10x60% Single Leg HyperExtension 2x10x60% pk lang baan 3x 2x 300 55% p2 sp8 kort baan 3x 1x 200 55% 1x 160 60% p3 sp8	Fri 04-03	Sat 05-03NSK indoor	Sun 06-03 Kracht Binnen Glute-Lift 2x10x60% Planking Bosu 4x60 Start Snap 3x5x60% pk Balzitten 4x60 Mini Lift 4x10x60% H-Crane 4x8

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