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February 2017

1.	Mon 30-01	Tue 31-01 Kort Binnen 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 01-02 Kort Baan 1x 1x 200 60% 1x 100 80% 1x 1x 180 65% 1x 90 85% 1x 1x 160 70% 1x 80 90% 1x 1x 140 75% 1x 70 95% p2 sp5-6 Kracht Binnen Planking Bosu 4x60'' Lunge Squat 3x8x60% pk Box Jumps 4x8	Thu 02-02 Kracht Binnen Clean Lunge 3x6x75% pk Dragonfly 3x8 Scissors 4x12x60% Hamstring lean 4x40'' Kracht Binnen Hamstring lean 4x40'' Planking Bosu 4x60'' Scissors 4x12x60% Hang Power Clean 3x10x60% Lang Baan 3x 3x 200 75% p3 sp6-8 Midden Baan 3x 3x 150 80% p3 sp6-8 Kort Baan 3x 3x 120 85% p3 sp6-8 CrossTrainer Binnen	Fri 03-02	Sat 04-02	Sun 05-02Indoor Dortmund
2.	Mon 06-02 Kort Baan 3x 1x 100 90% 1x 60 95% p60'' sp10-12	Tue 07-02 NK Gangers Binnen Algemeen Binnen 3x 5x 40 90% Crosstrainer	Wed 08-02	Thu 09-02 NK Gangers Kracht Hang Power Clean 3x3x85% Planking Bosu 4x60'' Scissors 4x8x75% Algemeen Kracht Horz.-Abs-squat 4x10x60% Hang Power Clean 4x6x75% Mini Lift 4x6x75% Hamstring lean 4x40'' NK Gangers 1 Baan 1x 3x 120 95% p6-8 NK Gangers 2 Baan 1x 1x 120 95% 1x 90 95% 1x 60 95% 1x 30 95% p6 Algemeen Baan 1x 1x 160 70% 1x 140 80% 1x 120 90% 1x 1x 140 75% 1x 120 85% 1x 100 95% p4 sp8 Lang Baan 3x 3x 200 60% p2 sp6,8 Crosstrainer	Fri 10-02	Sat 11-02NK indoor Senioren	Sun 12-02NK indoor Senioren Kracht Binnen Clean Lunge 3x5x75% pk Dragonfly 3x5 Glute-Lift 3x6x70% Hip Thrust 4x6x75% Start Snap 3x3x60% pk Planking Bosu 4x60''
3.	Mon 13-02 Kracht Binnen Planking 4x60'' Hang Power Clean 4x10x60% Dragonfly 3x5 Hip Thrust 4x10x60% H-Bump 4x10x60% Start Snap 3x3x60% pk Kracht Binnen Legpress 1x12x60% Legpress 1B 3x5x80% pk Kort Baan 1x 4x 20 95% 1x 3x 40 95% 1x 2x 60 95% p1, 1.5, 2 sp5,6	Tue 14-02 Crosstrainer Binnen Algemeen baan 3x 4x 100 65% p2 sp4 Algemeen baan 3x 4x 60 65% p2 sp4 Algemeen baan 4x 5x 80 65% p2 sp4 NK Gangers	Wed 15-02 Crosstrainer Binnen	Thu 16-02 NK Gangers Kracht Planking Bosu 4x60'' Scissors 4x8x75% Hang Power Clean 3x3x85% NK Gangers 1 Baan 1x 1x 120 95% 1x 90 95% 1x 60 95% 1x 30 95% p6 NK Gangers 2 Baan 1x 3x 120 95% p6-8 Kracht Algemeen Binnen Clean Lunge 3x8x60% pk Start Snap 3x3x60% pk Horz.-Abs-squat (1b) 3x8 pk H-Bump 4x10x60% Lang Baan 4x 1x 200 60% 1x 150 75% p60'' sp6 Kort Baan 5x 1x 180 70% 1x 90 85% p60'' sp5 Lang Baan 5x 1x 200 60% 1x 150 75% p60'' sp6	Fri 17-02 Kort Baan 5x 1x 150 70% 1x 100 80% p90'' sp5	Sat 18-02NK JuniorenNK Junioren	Sun 19-02NK JuniorenNK Junioren Kracht Binnen Glute-Lift 3x8x60% pk Mini Lift 4x10x60% Hang Power Clean 4x10x60% StepUp Ins.Oms 3x5x60% pk Dragonfly 4x5 Single Leg HyperExtension 3x8x60% pk Algemeen Zaal - slepen Algemeen 2 Zaal 2x 3x 40 60% Trg wndl
2.	Mon 20-02 Kracht Binnen Hamstring lean 4x40'' Glute-Lift 3x8x60% pk Mini Lift 4x10x60% Horz.-Abs-squat 4x10 Lunge Swing 3x5x60% pk Hang Power Clean 4x10x60%	Tue 21-02 Crosstrainer Binnen Lang Buiten 3x 1x 150 70% 1x 120 80% 1x 90 90% p90'' sp8,10 Kort Buiten 3x 1x 120 75% 1x 90 85% 1x 60 95% p90'' sp8,10	Wed 22-02 Kracht Binnen Legpress 1x12x60% Legpress 1B 3x5x80% Planking Bosu 4x60'' Hamstring lean 4x40'' Lang Baan 4x 3x 200 55% p30'' sp8,9,10 Kort Baan 4x 3x 120 70% p45'' sp 8,9,10	Thu 23-02 Lang Baan 4x 3x 200 55% p30'' sp8,9,10 Lang Baan 3x 3x 200 55% p30'' sp8,9,10 Kort Baan 3x 1x 200 55% 1x 150 65% 1x 100 75% p30'' sp8,9,10 Kracht Binnen Clean Lunge 3x6x60% pk Ab Roll-outs 3x10 Glute-Lift 3x6x60% pk Scissors 4x12x60% Hang Power Clean 3x10x60% Crosstrainer Binnen Algemeen Buiten 1x 1x 120 50% 1x 100 55% 1x 80 60% 1x 60 65% p trg.wndl	Fri 24-02 Lang Baan 4x 4x 100 85% p2 sp6,7,8 Lang Baan 4x 4x 80 85% p2 sp6,7,8	Sat 25-02	Sun 26-02 Kracht Binnen Ab Roll-outs 3x10 Glute-Lift 3x6x60% pk Scissors 4x12x60% Clean Lunge 3x6x60% pk Stepup Inspr. 3x5x60% pk
2.	Mon 27-02 Kracht Binnen hyper extension 4x10x60% Mini Lift 4x10x60% Lunge Swing 3x5x60% pk Horz.-Abs-squat 4x10x60% Legpress 2x10x60% Legpress 1B 3x5x80%	Tue 28-02 Crosstrainer Binnen	Wed 01-03 Kracht Binnen StepUp Ins.Oms 3x5x60% pk Hip Thrust 4x8x60% Single Leg HyperExtension 4x8x60% pk Ab Roll-outs 4x10x60% Clean Lunge 3x8x60% pk Scissors 4x12x60% Kort Buiten 1x 3x 80 85% 1x 4x 60 90% 1x 5x 40 95% 1x 4x 20 95% p2 sp6	Thu 02-03 Kracht Binnen Single Leg HyperExtension 4x8x60% pk Scissors 4x12x60% Hip Thrust 4x12x60% Kracht Binnen Hamstring lean 4x40'' Ab Roll-outs 4x10x60% MiniPull 4x12x60% Hang Power Clean 3x10x60% Lang Baan 3x 1x 120 75% 1x 125 80% 3x 1x 120 75% 1x 125 80% p60'' sp3 map12 Lang Baan 2x 1x 120 75% 1x 125 80% 2x 1x 120 75% 1x 125 80% p60'' sp3 map12 Kort Baan 4x 1x 40 95% 1x 120 85% 1x 60 95% p30'',30'' sp5,6,8 CrossTrainer Binnen Lang Baan 3x 1x 120 75% 1x 120 75% 3x 1x 120 75% 1x 120 75% p60'' sp3 map12	Fri 03-03	Sat 04-03	Sun 05-03

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