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April 2014

2.	Mon 31-03	Tue 01-04 lang Baan 1x 1x 240 70% 1x 1x 210 75% 1x 1x 180 80% 1x 1x 150 85% 1x 1x 120 90% p6-8 lang Baan 1x 1x 160 70% 1x 1x 140 75% 1x 1x 120 80% 1x 1x 100 85% 1x 1x 80 90% p6-8	Wed 02-04	Thu 03-04 Lang Baan 3x 3x 125 90% p1',2' sp12 Kort  3x 3x 80 0% p2' sp12' Kort Baan 3x 3x 100 90% p2' sp12' power  Hip Thrust 3x10x60% Belly Ball Variation 3×12 Iliopsoas (keiser) 3x8x60% Lunge Squat 3×8×60% PushUps 3×30 Scissors 3x12x60%	Fri 04-04	Sat 05-04	Sun 06-04 power  Hang Power Clean 4x9x65% Start Snap 4x4x60% Sleetje 3x10m 3x20m 3x30m Blokstart 2x8 op mat
3.	Mon 07-04	Tue 08-04 Kort Baan 1x 9x 60 80% 1x 3x 120 90% p2', 8' Lang Baan 1x 9x 60 80% 1x 3x 150 90% p2', 8'	Wed 09-04	Thu 10-04 Lang Baan 2x 3x 125 90% p6,8 sp12 Kort Baan 2x 3x 80 90% Kort Baan 5x 1x 40 start 95% 1x 80 vlgnd 95% p20'' sp8 power  PushUps 3x30 Lunge Squat 3×8×60% Iliopsoas (keiser) 3x8x60% Belly Ball Variation 3×12 Hip Thrust 3x10x60% Scissors 3x12x60%	Fri 11-04	Sat 12-04	Sun 13-04 power  Hang Power Clean 4x8x70% Blokstart 2x8 op mat Start Snap 4x4x60%
1.	Mon 14-04	Tue 15-04circuit 14 instuif	Wed 16-04	Thu 17-04 lang baan 3x 1x 300 70% 1x 200 75% p20m sp12 Kort Baan 1x 1x 240 70% 1x 200 75% 1x 160 80% 1x 120 85% p12,10,8 power  Belly Ball Variation 3x12 Iliopsoas (keiser) 3x8x60% Lunge Squat 3x8x60% PushUps 3x30 Scissors 3x12x60%	Fri 18-04	Sat 19-04	Sun 20-04
2.	Mon 21-04testwedstrijd	Tue 22-04 Lang Baan 3x 3x 60 75% 1x 4x 200 70% p2 sp6 p5-6 Kort Baan 3x 3x 60 75% 1x 5x 120 70% p2 sp6 p5 power  Belly Ball Variation 3x12 Iliopsoas (keiser) 3x8x70% Lunge Squat 3x8x70% PushUps 3x30 Scissors 3x10x70%	Wed 23-04	Thu 24-04	Fri 25-04ABCD Wedstrijd	Sat 26-04	Sun 27-04Hortas Hurdles
3.	Mon 28-04	Tue 29-04 Lang Baan 4x 2x 100 95% p30'' sp10,12 Lang Baan 4x 1x 80 95% 1x 40 95% p30'' sp10,12	Wed 30-04	Thu 01-05 Lang Baan 3x 3x 300 50% p2 sp10 Lang Baan 3x 2x 300 75% p2 sp10 Kort Baan 1x 5x 40 95% 1x 4x 40 95% 1x 3x 40 95% 1x 2x 40 95% p20m sp8 power  Iliopsoas (keiser) 3x7x75% Lunge Squat 3x7x75% Scissors 3x9x75% Belly Ball Variation 3x12 PushUps 4x25	Fri 02-05	Sat 03-05	Sun 04-05competitie senioren power  Hang Power Clean 4x7x75%

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