New

January 2023

1.	Mon 26-12	Tue 27-12 Kort  Baan Lang Baan 4x 1x 300 55% 1x 100 75% 1x 60 85% 1x 30 95% p15'',20m,20m sp6,8,10 Alternatief Baan 5x 4x 60 60% p40m sp4' Lang  Weg 3x 1x 3' 50% 1x 30'' 75% 3x 1x 2' 55% 1x 30'' 75% 3x 1x 1' 60% 1x 30'' 75% p1' sp3'	Wed 28-12	Thu 29-12 Lang Baan 1x 1x 350 56% 1x 300 60% 1x 250 64% 1x 1x 300 60% 1x 250 64% 1x 200 68% 1x 1x 250 64% 1x 200 68% 1x 150 72% p2' sp6'-8' Kort Baan 4x 1x 150 75% 1x 80 84% 1x 60 88% 1x 40 92% p30m/15'' sp6' Lang - Horde PM Baan 4x 1x 120 75% 1x 90 80% 1x 60 85% p1' sp8,10,12'	Fri 30-12 Lang Baan 4x 1x 100 85% 1x 80 90% 1x 60 95% p30m/15'' sp6'	Sat 31-12 Kort Bos / Pad / Weg Kracht Binnen H-Kicks 4x10 pk Squat 1B 3x8x60% Horz.-Abs-squat 4x8x60% pk Dragonfly 4x6 Box Jumps 4x12 Stepup Uitval 3x5x60% pk Clean Lunge 3x5x75% pk Hip Thrust 1B 4x8x70%	Sun 01-01
2.	Mon 02-01 Kort Bos / Pad / Weg 6x 4x 40 80% p20'' sp4-5	Tue 03-01 Lang Baan 5x 1x 150 65% 1x 150 75% p1'30 sp6 Kort Baan 4x 1x 10 + 20kg 80% 1x 20 + 15kg 80% 1x 30 + 10kg 80% 1x 40 + blok 80% 1x 60 80% p<1' sp5 Kort  Baan 5x 1x 80 75% 1x 60 75% 1x 40 75% p40'' sp3,4,5,6 Alternatief Weg 1x 5x 2'00 50% 1x 5x 100 75% p1' sp6 p1'	Wed 04-01	Thu 05-01 Lang  Baan 3x 2x 300 65% p3' sp8' Kort - Horde Baan 5x 1x 150 75% 1x 60 90% p90'' sp6 Kort Baan 5x 1x 150 75% 1x 60 90% p90'' sp6 Horde - Lang - PM Baan 1x 4x 200 70% p6,8,10	Fri 06-01 Kort Baan 1x 3x 120 90% p6	Sat 07-01Indoor Jump'n'Run	Sun 08-01 Lang  Baan 3x 1x 400 50% 1x 300 54% 1x 200 57% p1,2 sp6
3.	Mon 09-01	Tue 10-01 Lang  Baan 3x 3x 200 50% p30'' sp5,6,7 Kort Baan 1x 4x 80 85% 1x 5x 60 90% 1x 6x 40 95% p2' sp6	Wed 11-01	Thu 12-01 Kort Baan 3x 5x 100 75% p2' sp6-8' Lang Baan 2x 1x 500 54% 1x 400 56% 1x 300 60% 0x 0x 150 80% p4 sp8 Lang - PM Baan	Fri 13-01 Kort  Baan 4x 1x 150 70% 1x 100 80% p40'' sp6-8	Sat 14-01VS Trackmeet Lang  Baan Kracht Binnen Glide-and-stretch 4x6 Legpress 1B 4x8x60% Ab Roll-outs 4x8 +15kg Scissors 4x12x60% StepUp Ins.Oms 3x5x60% pk Box Jumps 1B 4x6 Hang Power Clean 4x7x75% Hip Thrust 1B 4x6x75%	Sun 15-01 7e ITS Trackmeeting Sotra-IsokinMasters, Senioren, U18, U20 indoorwedstrijd
1.	Mon 16-01 Kort Baan 1x 3x 6h 90% 1x 3x 5h 90% 1x 3x 4h 90% 1x 3x 3h 90% p1'30 sp5'	Tue 17-01 Lang Baan 1x 1x 180 80% 1x 60 95% 2x 1x 150 85% 1x 60 95% 2x 1x 120 90% 1x 60 95% 2x 1x 100 95% 1x 60 95% p30'' sp4,6,6,8,8' Kort Baan 1x 1x 150 80% 1x 50 95% 2x 1x 120 85% 1x 50 95% 2x 1x 100 90% 1x 50 95% 2x 1x 80 95% 1x 50 95% p30'' sp4,6,6,8,8' Lang PM  Baan 4x 1x 20 sleep 70% 1x 30 90% 1x 30 dopjes 80% 4x 1x 30 sleep 70% 1x 60 90% 1x 30 dopjes 70% p30'' sp4', 6' tussen sets Lang Baan 1x 1x 180 80% 2x 1x 150 85% 2x 1x 120 90% 2x 1x 100 95% sp4' Kort Baan 1x 1x 120 80% 1x 50 95% 2x 1x 90 85% 1x 50 95% 2x 1x 70 90% 1x 50 95% 2x 1x 60 95% 1x 50 95% p30'' sp4,6,8' Alternatief  4x 1x 400 50% 1x 200 60% p1' sp4 Kort Baan 1x 1x 150 80% 1x 50 95% 2x 1x 120 85% 1x 50 95% 2x 1x 100 90% 1x 50 95% 2x 1x 80 95% 1x 50 95% p30'' sp4,6,8'	Wed 18-01	Thu 19-01 Lang Baan 5x 1x 200 50% 1x 100 40% 1x 200 60% p0 sp5,6,7,8 Lang Baan 5x 1x 200 50% 1x 200 70% p60'' sp5,6,7,8 Kort  Baan 4x 1x 20 sleep 70% 1x 30 90% 1x 30 dopjes 80% 4x 1x 30 sleep 70% 1x 60 90% 1x 30 dopjes 70% p30'' sp4', 6' tussen sets Kort Baan 1x 3x 6h 90% 1x 3x 5h 90% 1x 3x 4h 90% 1x 3x 3h 90% p1'30 sp5' Lang  Weg 3x 1x 2' 50% 1x 30'' 75% 4x 1x 1'30 55% 1x 30'' 75% 5x 1x 1' 60% 1x 30'' 75% p1' sp3'	Fri 20-01 Kort Baan 6x 1x 60 85% 1x 40 40% 1x 50 85% p0' sp5,6,7,8'	Sat 21-01 Kracht Binnen Mini Lift * Hang Power Clean * Hip Thrust * Planking 5x40''+15kg Hamstring lean 5x40 Glute-Lift 3x12x60% Box Jumps 4x10 3x8x5kg pk	Sun 22-01
2.	Mon 23-01	Tue 24-01 Lang Baan 5x 1x 200 60% 1x 200 70% p40'' sp4,5,6,8 Lang Baan 4x 1x 200 60% 1x 200 70% p90'' sp4,5,6,8 Kort - Horde Baan 7x 2x 40 90% p20'' sp4-5 Kort Baan 7x 2x 40 90% p20'' sp4-5 Lang - PM Baan	Wed 25-01	Thu 26-01 Kort Baan 1x 3x 150 75% 1x 3x 120 85% 1x 3x 90 95% p3 sp8 Lang - AM Baan 3x 3x 30 0% p3' sp5'	Fri 27-01	Sat 28-0113e AV PEC 1910 Indoor	Sun 29-01 Kracht Binnen Planking 4x60'' +15kg Plate Swing Lunge 3x10x60% Seated Box Jump 4x8 H-Bump 4x12 Hang Power Clean 3x5x80% Hip Thrust 1B 4x8x70% Glute-Lift 3x10x60% pk Ab Roll-outs 4x6
1.	Mon 30-01	Tue 31-01 Lang Baan 6x 2x 100 90% p40'' sp5-8' Kort  Baan 6x 4x 30 75% p30m sp4' Alternatief Baan 4x 1x 400 55% 1x 200 45% p30'' sp3' Lang PM Baan	Wed 01-02	Thu 02-02 Lang Baan 4x 1x 250 80% 1x 100 87% 1x 60 95% p30'',30'' sp8,10,12' Kort Baan 4x 1x 180 85% 1x 90 90% 1x 60 95% p30'',30'' sp8,10,12 Lang - PM Baan 1x 1x 300 60% 1x 250 60% 1x 200 60% 1x 150 60% p5,6,7,8	Fri 03-02	Sat 04-02IFAM IndoorVerspring/HSS	Sun 05-02 Kracht Binnen Hang Power Clean 5x 5x 75% Pull ups 3x5x60% Hip Thrust 1B 3x5x75% pk Seated Box Jump 3x5 Planking 4x60'' +10kg Good morning 4x10x60%

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