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April 2016

3.	Mon 28-03Test WedstrijdInstuif	Tue 29-03EK Masters 2016	Wed 30-03EK Masters 2016 Lang Baan 3x 1x 120 80% 1x 100 85% 1x 80 90% 1x 60 95% p3, sp8,10	Thu 31-03EK Masters 2016 Lang Baan 4x 5x 60 90% p20m sp6,8,10 Kort Baan 1x 4x 60 90% 1x 4x 50 90% 1x 4x 40 90% 1x 4x 30 90% p20m sp6,8,10 Kracht Binnen Clean Lunge 4x6x70% pk Planking Bosu 4x60'' Glute-Lift 3x8x60% pk MiniPull 4x10x60%	Fri 01-04EK Masters 2016	Sat 02-04EK Masters 2016	Sun 03-04EK Masters 2016 Kracht Binnen Hang Power Clean 4x8x70% BB1S 3x12 pk 4x12 Single Leg HyperExtension 3x12x60% pk Stepup Uitval 3x5x60% Hip Thrust 4x8x70% Balzitten 4x60''
1.	Mon 04-04	Tue 05-04 Kort Baan 4x 3x 40 75% Lang Baan 2x 1x 300 65% 1x 250 70% 1x 200 75% 1x 150 80% p6,7,8 sp12 Lang Horden Baan 2x 4x 150 75% p5 sp8-10	Wed 06-04 Lang Baan 2x 1x 600 55% 1x 300 65% 1x 200 70% 1x 100 75% p3,5,7 sp10 Lang Baan 1x 3x 500 60% 1x 2x 300 60% p6 sp8 p6 Kort Baan 1x 2x 150 60% 1x 2x 120 70% 1x 2x 90 80% 1x 2x 60 90% p5 sp5	Thu 07-04 Lang Baan 1x 2x 500 60% 1x 2x 300 60% p6 sp8 p6 Kort Baan	Fri 08-04Circuit 14 Kracht Binnen Clean Lunge 2x8x70% pk Mini Lift 4x8x70% Planking Bosu 4x60'' H-Bump 4x10x60% Kort Baan 1x 4x 50 90% 1x 4x 40 90% 1x 4x 30 90% p20m sp6,8	Sat 09-04ATAC meeting	Sun 10-04
1.	Mon 11-04 Kracht Binnen Hang Power Clean 4x8x70% Horz.-Abs-squat 4x10 Keiser start 4x5x80% Stepup Inspr. 3x5x60% pk Glute-Lift 3x8x60% pk Hamstring lean 4x30'' Scissors 4x12x60%	Tue 12-04 Kracht Binnen Hang Power Clean 4x8x70% Lunge Squat 4x10x60% 4x10 Balzitten 4x60'' Ab Roll-outs 4x8x60% Hip Thrust 4x8x70% Lang Horden Baan 1x 1x 200 75% 3x 2x 200 75% sp6 p4 sp8 Kort Baan	Wed 13-04 Lang Baan 1x 1x 200 60% 1x 1x 300 60% 1x 1x 400 60% 1x 1x 500 60% 1x 1x 400 65% 1x 1x 300 70% 1x 1x 200 75% p3,4,5,6,7,8 Lang Baan 4x 1x 200 60% 1x 200 80% p4 sp8,10,12 Kort Baan 4x 1x 180 70% 1x 120 90% p4 sp8,10,12 Lang Baan 4x 1x 240 60% 1x 180 80% p4 sp8,10,12	Thu 14-04 Kracht Binnen Clean Lunge 2x8x70% Planking Bosu 4×60'' Mini Lift 4x8x70% H-Crane 4x6 Kracht Binnen Balzitten 4x60'' Planking Bosu 4x60'' Iliopsoas (keiser) 3x8 pk H-Crane 4x6 Lunge Squat 3x8x70% pk Mini Lift 4x8x70% Algemeen Baan 1x 4x 60 95% 1x 5x 40 95% 1x 6x 20 95% p3, 2, 2 sp6	Fri 15-04	Sat 16-04	Sun 17-04 Kracht Binnen Ab Roll-outs 4x10x60% Clean Lunge 2x8x70% pk BBLR 4x12 Start Snap 3x5x60% pk Glute-Lift 3x8x60% pk Single Leg HyperExtension 3x8x60% pk
2.	Mon 18-04 Kort Baan 1x 1x 120 85% 1x 100 90% 1x 80 95% 1x 1x 100 85% 1x 80 90% 1x 60 95% 1x 1x 80 85% 1x 60 90% 1x 40 95% p4 sp8	Tue 19-04 Kort Baan Lang Horden  1x 2x 500 65% 1x 1x 300 70% p8 sp12 Lang  1x 2x 500 70% 1x 1x 300 75% p8 sp12	Wed 20-04 Lang Baan 1x 2x 600 60% 1x 2x 400 65% 1x 2x 200 75% p4 sp8 Kracht Binnen Hang Power Clean 4x8x70% Hip Thrust 4x8x70% Planking Bosu 4×60'' Hamstring lean 4×60'' StepUp Ins.Oms 3x5x60% pk Horz.-Abs-squat 4x12 MiniPull 4x10x60% Kort Baan 3x 1x 120 85% 1x 100 90% 1x 80 95% p4 sp8	Thu 21-04 Kracht Binnen Hamstring lean 4×60'' Horz.-Abs-squat 4x12 Hang Power Clean 4x8x70% Hip Thrust 4x8x70% Kort Baan 3x 1x 120 85% 1x 100 90% 1x 80 95% p4 sp8 Kort Baan 3x 3x 80 95% P6 sp8 Lang Baan 3x 1x 150 90% 1x 120 95% 1x 90 95% p4 sp8	Fri 22-04 Lang Horden Baan	Sat 23-04Competitie Junioren CLente werpen	Sun 24-04Senioren 2e Divisie Poule 5 Wedstrijd 1 Kracht Binnen Clean Lunge 2x8x70% pk Start Snap 3x5x60% pk Planking Bosu 4x60'' H-Crane 4x6 Mini Lift 4x8x70% Scissors 4x12x60% Abs-special 4x10
2.	Mon 25-04 Kort	Tue 26-04 Lang  1x 3x 300 65% 1x 2x 300 75% 1x 1x 300 85% p3 sp10	Wed 27-04 Koningsdag Baan 1x 2x 500 60% 1x 2x 400 65% 1x 2x 200 75% 1x 2x 100 80% p4 sp6,8,10	Thu 28-04 Vakantie  Kracht  Hang Power Clean 4x8x70% Abs-special 4x10 MiniPull 4x10x60% H-Bump 4x12 Kort  4x 1x 120 85% 1x 60 95% p2 sp8 Lang 1  4x 1x 150 85% 1x 80 95% p3 sp7	Fri 29-04Trackmeeting	Sat 30-04Hordewedstrijd	Sun 01-05Competitie Junioren A Kracht Binnen Clean Lunge 2x8x70% pk Hip Thrust 4x7x75% Horz.-Abs-squat 4x12x60% +10kg!! Glute-Lift 2x12x60% pk Single Leg HyperExtension 2x10x60% pb Acceleratie Buiten Algemeen Buiten 1x 5x 100 60% p3

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