New

August 2023

12.	Mon 31-07 Kracht - Lopen  Baan 2x 4x 60 70% Hang Power Clean 4x7x70% Iliopsoas (keiser) 4x10x60% pk Planking 4x12 boxen op+af Glute-Lift 3x10x60% pk Squat 1B 4x5x75% pk H-Bosu 6x20'' Hip Thrust 4x7x70% p1' sp6'	Tue 01-08 Lang - AM Baan 1x 4x 300 85% p8,10,15 Lang - PM Baan	Wed 02-08	Thu 03-08 Lang PM Baan 1x 4x 60 blok bocht 100% p6-8' Lang - AM Baan 3x 2x 100 95% p30'' sp10''	Fri 04-08	Sat 05-08Flanders Cup DCLA	Sun 06-08
13.	Mon 07-08	Tue 08-08 Lang - AM Baan 1x 5x 150 95% p8,10,12,15' Lang  Combi	Wed 09-08	Thu 10-08	Fri 11-08	Sat 12-08 Kracht Binnen Clean Lunge 4x3x75% pk Plate Swing Lunge 3x3x15kg pk H-Bosu 4x15'' Planking Bosu 4x40''+20kg Seated Box Jump 4x4 Hip Thrust 1B 4x3x75% pk StepUp Ins.Oms 4x3x20kg pk	Sun 13-08 Lang Baan 3x 1x 150 90% 1x 100 93% 1x 50 97% p20'' sp20'
13.	Mon 14-08	Tue 15-08 Kort  Baan 1x 1x 300 55% 1x 270 60% 1x 240 65% 1x 210 70% 1x 180 75% 1x 150 80% 1x 120 85%	Wed 16-08	Thu 17-08 Kracht Binnen Glute-Lift 3x15x25kg Legpress 4x15x50% Planking Bosu 4x60'' Good morning 4x10x20kg Squat 1B 2b bosu + 15kg 4x10	Fri 18-08	Sat 19-08 Kracht Binnen Clean Lunge 4x3x75% pk Plate Swing Lunge 3x3x15kg pk H-Bosu 4x15'' Planking Bosu 4x40''+20kg Seated Box Jump 4x4 Hip Thrust 1B 4x3x75% pk StepUp Ins.Oms 4x3x20kg pk	Sun 20-08
14.	Mon 21-08World Athletics	Tue 22-08 Algemeen  Baan 1x 2x 180 60% 1x 2x 150 65% 1x 2x 120 70% 1x 2x 90 75% p2 sp5,7,9 Lang Baan 1x 1x 250 80% 1x 1x 200 85% 1x 1x 150 90% 1x 1x 100 95% p10,9,8,8	Wed 23-08	Thu 24-08	Fri 25-08	Sat 26-08Keistad meerkampen 2023	Sun 27-08Atledo Summer Trackmeeting
1.	Mon 28-08 Kort  Baan	Tue 29-08 Kracht Binnen	Wed 30-08 Lang Baan 6x 1x 200 40% 1x 200 50% p2' sp5'	Thu 31-08 Kort  Baan 1x 1x 180 50% 1x 1x 160 55% 1x 1x 140 60% 1x 1x 120 65% 1x 1x 100 70% 1x 1x 80 75% p4'	Fri 01-09 Lang Baan 2x 1x 300 50% 1x 250 55% 1x 200 60% p2' sp4' (ook naar fiets)	Sat 02-09	Sun 03-09Competitie U20/U18 Finale [2023] Kracht Binnen Iliopsoas (keiser) 4x8x60% pk Glute-Lift 3x12x60% pk Ab Roll-outs 5x5+10kg Seated Box Jump 5x5 Scissors 5x10x60% Hip Thrust 1B 4x8x60% pk Hang Power Clean 4x10x60% StepUp Ins.Oms 5x5x60%

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