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December 2013

1.	Mon 25-11	Tue 26-11 Lang Baan 2x 1x 240 56% 1x 200 60% 1x 160 64% 1x 120 68% 1x 1x 80 72% p3,sp6 Kort Baan 2x 1x 200 60% 1x 160 64% 1x 120 68% 1x 80 72% 1x 1x 60 76% p3,sp6	Wed 27-11	Thu 28-11 Lang Baan 3x 1x 500 65% 1x 300 65% p4 sp8 Kort Baan 3x 1x 300 65% 1x 200 65% p3 sp8	Fri 29-11	Sat 30-11	Sun 01-12
2.	Mon 02-12	Tue 03-12 Lang baan 1x 3x 90 85% 1x 3x 60 85% 1x 3x 30 85% 1x 5x 30 85% p3,2,1,1 sp5-6 Lang baan 1x 3x 70 85% 1x 3x 50 85% 1x 3x 30 85% 1x 5x 30 85% p3,2,1,1 sp5-6	Wed 04-12 Algemeen Baan 1x 1x 140 60% 1x 70 85% 1x 1x 120 60% 1x 60 85% 1x 1x 100 60% 1x 50 85% 1x 1x 80 60% 1x 40 85% 1x 1x 60 60% 1x 30 85% p40m sp6-8 Lang Baan 1x 1x 160 60% 1x 70 85% 1x 1x 140 60% 1x 60 85% 1x 1x 120 60% 1x 50 85% 1x 1x 100 60% 1x 40 85% 1x 1x 80 60% 1x 30 85% p40m sp6-8	Thu 05-12	Fri 06-12	Sat 07-12	Sun 08-12MEETING 10 - EXPRESSS 2
3.	Mon 09-12	Tue 10-12 Lang Baan 2x 1x 400 55% 1x 300 60% 1x 1x 200 65% p4 sp6 Kort Baan 2x 1x 240 60% 1x 160 65% 1x 1x 120 70% p4 sp6	Wed 11-12	Thu 12-12 Algemeen baan 1x 4x 60 85% 1x 4x 30 85% 1x 4x 30 85% p3,2,1,1 sp5-6	Fri 13-12	Sat 14-12	Sun 15-12
1.	Mon 16-12	Tue 17-12 Kort Baan 4x 4x 150 50% p60'' sp6' Lang Baan 4x 4x 200 50% p60'' sp6'	Wed 18-12	Thu 19-12 Lang baan 1x 4x 400 55% 1x 3x 400 55% p3 sp6 Kort baan 1x 4x 200 55% 1x 3x 200 55% p3 sp6 Kort 2 baan 1x 3x 200 55% 1x 2x 200 55% p3 sp6	Fri 20-12U-track	Sat 21-12Indoor Gent	Sun 22-12indoor Ookmeer
2.	Mon 23-12	Tue 24-12	Wed 25-12	Thu 26-12	Fri 27-12 Lang Baan 3x 1x 240 55% 1x 180 60% 1x 120 65% p3 sp6 kort Baan 3x 1x 180 60% 1x 130 65% 1x 80 70% p3 sp6	Sat 28-12Indoor Gent	Sun 29-12 test  1x 4x 100 75%
3.	Mon 30-12	Tue 31-12 Lang Baan 1x 6x 300 65% p5 Kort Baan 2x 1x 200 65% 1x 160 70% 1x 120 75% p5	Wed 01-01	Thu 02-01 Lang Baan 1x 1x 600 55% 1x 1x 500 55% 1x 1x 400 55% 1x 1x 300 55% 1x 1x 200 60% p5-6 Kort Baan 1x 1x 350 55% 1x 1x 300 55% 1x 1x 250 55% 1x 1x 200 55% 1x 1x 150 60% p5-6 power  Hip Thrust 3x6 Belly Ball Variation 3x10 Iliopsoas (keiser) 3x6 Lunge Squat 3x6 PushUps 3x20 hyper extension 3x6	Fri 03-01U-track	Sat 04-01 power  Clean Lunge 4x10x60%	Sun 05-01 power  Hang Power Clean 4x8x60% Stepup Inspr. 3x4x60% Start Snap 3x4x60% Sleetje 3x10m,3x20m,3x30m

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