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March 2013

1.	Mon 25-02	Tue 26-02 Lang Baan 3x 3x 100 75% p90'' sp5 Lang Baan 5x 3x 100 75% p90'' sp5 Kort Baan 3x 3x 80 75% p90'' sp5	Wed 27-02	Thu 28-02 Lang Baan 1x 1x 600 55% 1x 1x 500 55% 1x 1x 400 55% 1x 1x 300 55% 1x 1x 200 60% 1x 1x 100 65% p5-6 Kort Baan 1x 1x 350 55% 1x 1x 300 55% 1x 1x 250 55% 1x 1x 200 55% 1x 1x 150 60% 1x 1x 80 65% p5-6	Fri 01-03	Sat 02-03NSK indoor	Sun 03-03 power  Ab Roll-outs test H-Crane test Planking 2x60" BB1S 2x15pk BB2S 2x20
2.	Mon 04-03	Tue 05-03 Algemeen Baan 2x 4x 150 75% sp8 p4 Algemeen Baan 1x 4x 150 75% p4 Algemeen Baan 1x 4x 120 75% p4	Wed 06-03	Thu 07-03 Kort Baan 2x 5x 80 75% p2-3 sp8 Lang Baan 2x 5x 140 75% p3 sp8 Lang+ Baan 3x 3x 300 55% p3 sp6	Fri 08-03	Sat 09-03	Sun 10-03 power  BBLR 4x10pp B-Uitval 3x10pk wankel Glute-Lift 4x10x60% H-Bump 3x8x60% I-crunch 3x8x60% pk Scissors 4x10x60% Start Snap 3x4x60% pk
3.	Mon 11-03	Tue 12-03 Lang Baan 6x 3x 80 75% p30'' sp5-6 Lang Baan 2x 3x 80 75% p30'' sp5-6 Kort Baan 2x 3x 50 75% p20'' sp5-6	Wed 13-03	Thu 14-03 Lang Baan 5x 1x 300 50% 1x 200 70% p30'' sp6-8 Lang Baan 5x 1x 300 50% 1x 200 75% p30'' sp6-8 Lang Baan 5x 3x 60 75% p30'' sp5-6	Fri 15-03	Sat 16-03	Sun 17-03 power  Muurzitten 3x60'' Hip Thrust 3x8x60% Togu Walk 8x8 StepUp Ins.Oms 3x5pk x60% Single Leg HyperExtension 3x10x60% MiniPull 3x12x60% Abs-Stretch 4x10x60%
1.	Mon 18-03	Tue 19-03   1x 4x 60 85% 1x 5x 50 85% 1x 4x 40 85% p1 sp5-6   1x 4x 70 85% 1x 4x 60 85% 1x 4x 50 85% 1x 4x 40 85% p1 sp5-6	Wed 20-03	Thu 21-03 Lang Baan 1x 1x 240 55% 1x 1x 220 60% 1x 1x 200 65% 1x 1x 180 70% 1x 1x 160 75% 1x 1x 140 80% p5 Kort Baan 1x 5x 80 75% 1x 6x 60 60% p4 sp6	Fri 22-03	Sat 23-03	Sun 24-03 power  BB-Zij 2x12pk Mini Lift 4x10x60% Stepup Uitval 3x5pk x60% Squat Jumps 4x8x60% Hamstring lean 3x30"x60% Balzitten 3x90" Lunge Swing 3x5pk 60%
2.	Mon 25-03	Tue 26-03 sine cratibus Baan 1x 1x 180 65% 1x 160 70% 1x 140 75% 1x 1x 140 75% 1x 120 80% 1x 100 85% 1x 80 90% p3,4,4 sp5 diu cratibus Baan -1x 1x 160 70% 1x 140 75% 1x 120 80% 1x 100 85% p3,4,4 brevis cratibus Baan -1x 1x 140 75% 1x 120 80% 1x 100 85% p4,4	Wed 27-03	Thu 28-03 Lang Baan 1x 1x 500 50% 1x 500 54% 1x 500 57% 1x 500 62% 1x 500 66% p5-6 Kort Baan 1x 1x 250 50% 1x 250 54% 1x 250 57% 1x 250 62% 1x 250 66% p6	Fri 29-03	Sat 30-03	Sun 31-03 power  Stepup Inspr. 3x5pk 60% Start Snap 3x4pk 60% Scissors 5x8x60% I-crunch 3x8pk 60% Ab Roll-outs 3x8 Glute-Lift 3x8pk 60% Planking 3x40"x60%

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