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March 2017

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
3.	Mon 06-03	Tue 07-03 Crosstrainer Baan Algemeen Baan 3x 1x 150 75% 1x 60 90% 2x 1x 150 75% 1x 60 90% mip60'' sp3 map15 Algemeen Baan 3x 1x 200 65% 1x 80 85% 3x 1x 150 70% 1x 60 85% mip60'' sp3 map15 Kort Baan 4x 1x 150 75% 1x 60 90% p60'' sp5	Wed 08-03 Kracht Binnen Dragonfly 4x6 Mini Lift 4x10x60% Planking Bosu 4x60'' 4x12 Hang Power Clean 4x10x60% StepUp Ins.Oms 3x5x60% pk	Thu 09-03 Lang Baan 4x 5x 60 85% p20m sp8,10,12 Kracht Binnen Planking Bosu 4x60'' Dragonfly 4x6 Mini Lift 4x10x60% Hang Power Clean 4x10x60% Kracht Binnen Planking Bosu 4x60'' 4x12 Dragonfly 4x6 Mini Lift 4x10x60% StepUp Ins.Oms 3x5x60% pk Hang Power Clean 4x10x60% Kracht Binnen Planking Bosu 4x60'' 4x12 Dragonfly 4x6 Mini Lift 4x10x60% Glute-Lift 3x10x60% pk Hamstring lean 4x40'' Kort Baan 4x 5x 40 85% p20m sp8,10,12 Crosstrainer Baan	Fri 10-03 Algemeen Baan 5x 1x 200 65% 1x 80 85% mip90'' sp3 map12	Sat 11-03NSK indoor	Sun 12-03
1.	Mon 13-03	Tue 14-03 Lang Baan 1x 1x 80 80% 1x 160 80% 1x 1x 70 85% 1x 140 85% 1x 1x 60 90% 1x 120 90% 1x 1x 50 95% 1x 100 95% p2 sp6,8,10 Kort Baan 1x 1x 70 85% 1x 140 85% 1x 1x 60 90% 1x 120 90% 1x 1x 50 95% 1x 100 95% 1x 1x 40 97% 1x 80 97% p2 sp6,8,10 Alt Baan 4x 3x 150 70% p90'' sp8,10,12 CrossTrainer binnen / buiten	Wed 15-03 Algemeen Binnen Hang Power Clean 4x10x60% Hip Thrust 1B 4x6x60% pk StepUp Ins.Oms 3x5x60% pk Planking Bosu 4x60'' Hamstring lean 4x40'' Box Jumps 4x10 hometrainer  2x 4x 20'' 90% p2 sp6 CrossTrainer binnen Kort Baan 1x 3x 10 + 17.5kg 0% 1x 3x 20 + 12.5kg 0% 1x 3x 30 + 7.5kg 0% 1x 3x 30 95% Kracht Binnen Horz.-Abs-squat 4x6 pk (eenbenig dus) Clean Lunge 4x6x60% pk Hamstring lean 4x60'' Scissors 4x12x60% Start Snap 3x5x60% pk	Thu 16-03 Kracht Binnen Hamstring lean 4x60'' Scissors 4x12x60% Horz.-Abs-squat 4x6 pk (eenbenig dus) Hang Power Clean 4x10x60% Lang 2 Baan 2x 6x 100 75% P1'30 sp6' Lang 2 Baan 3x 5x 100 80% P1'30 sp6' Kort Baan 6x 1x 80 85% 1x 50 95% P30'' sp5-8 Kort Baan 4x 1x 150 70% 1x 150 70% 1x 1x 150 70% P20'' sp5-8	Fri 17-03	Sat 18-03	Sun 19-03
2.	Mon 20-03	Tue 21-03 Lang Baan 4x 3x 80 85% p30m sp6,7,8 Lang 2 Baan 2x 3x 300 50% p3 sp6 Crosstrainer / Baan Binnen / Buiten Kort Buiten 1x 5x 60 90% 1x 8x 30 95% p1'30,1' sp5 Lang 3 Baan 1x 1x 400 54% 1x 350 57% 1x 300 62% 1x 250 66% 1x 200 70% 1x 150 74% p3-4	Wed 22-03	Thu 23-03 Kracht Binnen Dragonfly 4x6 Hang Power Clean 4x8x70% Hamstring lean 4x40'' Glute-Lift 4x8x60% pk Lang Baan 3x 1x 300 50% 1x 300 60% 1x 300 70% P1'30 sp8,10 Lang Baan 5x 1x 200 45% 1x 200 55% P1'30 sp6 Kort Baan 3x 1x 180 60% 1x 150 70% 1x 120 80% P1'30 sp8,10	Fri 24-03	Sat 25-03Openingswedstrijd de Pasaat	Sun 26-03
3.	Mon 27-03	Tue 28-03	Wed 29-03	Thu 30-03 Lang Baan 3x 1x 400 50% 1x 300 55% 1x 200 60% p2 sp8,10 Lang Baan 3x 1x 300 50% 1x 240 55% 1x 180 60% p2 sp8,10 Kracht Binnen Hang Power Clean 4x8x60% Single Leg HyperExtension 3x6x60% pk Scissors 4x12x60% Horz.-Abs-squat 3x8x60% pk Kort Baan 2x 6x 100 75% p2 sp6 Lang Baan 3x 1x 250 50% 1x 200 55% 1x 150 60% p2 sp8,10 Kort 2  1x 5x 280 75% p4	Fri 31-03	Sat 01-04openingswedstrijd Atilla	Sun 02-04

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