New

January 2024

1.	Mon 01-01	Tue 02-01 Kort  Baan Lang Baan 4x 1x 300 55% 1x 100 75% 1x 60 85% 1x 30 95% p15'',15'',15'' sp6,8,10 Lang Baan 4x 1x 200 60% 1x 100 75% 1x 60 85% 1x 30 95% p15'',15'',15'' sp6,8,10	Wed 03-01	Thu 04-01 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 Baan 1x 1x 280 55% 1x 240 60% 1x 200 65% 1x 1x 240 60% 1x 200 65% 1x 160 70% 1x 1x 200 65% 1x 160 70% 1x 120 75% p2' sp6'-8' Lang - Horde PM Baan 4x 1x 120 75% 1x 90 80% 1x 60 85% p1' sp8,10,12'	Fri 05-01 Lang  Baan 1x 3x 120 95% p8,10' Lang Baan 4x 1x 80 85% 1x 60 90% 1x 40 95% p30m/15'' sp6' Alternatief Binnen	Sat 06-01Jump'n'run Kracht Binnen H-Kicks 4x10 pk Plate Swing Lunge 3x8x60% pk Planking 4x60'' +20kg Dragonfly 4x6 Seated Box Jump Single Leg 4x5 pk Stepup Uitval 3x5x60% pk Clean Lunge 3x5x75% pk Hip Thrust 1B 4x8x70%	Sun 07-01U18 t/m Master horden sprint ver kogel Lang 1 Baan 4x 1x 240 50% 1x 200 53% 1x 160 56% 1x 120 59% p1' sp4' Lang 2 Baan 4x 1x 400 50% 1x 300 54% 1x 200 57% p1'30 sp4 Kracht Binnen H-Kicks 4x10 pk Plate Swing Lunge 3x8x60% pk Planking 4x60'' +20kg Dragonfly 4x6 Seated Box Jump Single Leg 4x5 pk Stepup Uitval 3x5x60% pk Clean Lunge 3x5x75% pk Hip Thrust 1B 4x8x70%
1.	Mon 08-01	Tue 09-01 Lang Baan 5x 1x 150 65% 1x 150 75% p1'30 sp6 Kort  Baan 5x 1x 80 75% 1x 60 75% 1x 40 75% p40'' sp3,4,5,6 Lang - PM Baan	Wed 10-01	Thu 11-01 Lang  Baan 3x 2x 300 65% p3' sp8' Lang  Baan 3x 2x 200 65% p3' sp8' Kort Baan 5x 1x 150 75% 1x 60 90% p90'' sp6 Horde - Lang - PM Baan 1x 4x 200 70% p6,8,10	Fri 12-01 Lang Baan 4x 1x 100 95% 1x 80 95% 1x 60 95% p30'' sp6,8,10 Lang Fiets	Sat 13-01Jumping PH weekendVS indoor 2024EAP Indoor Amsterdam Kracht Binnen Hang Power Clean 4x5x80% Single Leg HyperExtension 4x8x20kg pk Overhead plate swing step-up 3x5x60% StepUp Ins.Oms 4x4x60% Kopenhagen - Side Plank combi 4x8 pk Hamstring lean 4x20'' Buik zijwaarts uitstoten 4x6x10kg Iliopsoas (keiser) 3x8x60% pk	Sun 14-01 Lang  Baan 1x 5x 200 50% 1x 5x 300 50% p50m dribbel sp3'30
3.	Mon 15-01	Tue 16-01 Kort Baan 1x 4x 80 85% 1x 5x 60 90% 1x 6x 40 95% p2' sp6 Lang Baan 3x 5x 100 75% p2' sp6-8' Lang AM  Sevilla 2x 1x 60 95% 1x 90 90% 1x 120 90% 1x 90 90% 1x 60 95% p2,3,4,4 sp8-10 Kracht Sevilla Ab Roll-outs 4x6+15kg Hip Thrust 4x12x50% Glute-Lift 3x12x60% pk Dragonfly 4x6 Overhead plate step-up 4x6 alt Hang Power Clean 4x7x75% Squat Jump 4x6x60% H-Bosu 5x20''	Wed 17-01 Horde - Lang Baan 4x 1x 150 80% 1x 120 85% 1x 80 90% p1' sp8,10,12	Thu 18-01 Kort Baan 3x 5x 100 75% p2' sp6-8' Lang Baan 2x 1x 500 54% 1x 400 56% 1x 300 60% 0x 0x 150 60% p4 sp8 Lang Baan 2x 3x 300 55% p4 sp8 Kracht - PM Sevilla Kort - AM Sevilla 5x 4x 40 90% p15s/30m sp6	Fri 19-01 Lang - Alt Baan Horde - Lang Sevilla	Sat 20-01 Kracht Binnen Glide-and-stretch 4x6 Legpress 1B 4x8x60% Ab Roll-outs 4x8 +15kg Scissors 4x12x60% StepUp Ins.Oms 3x5x60% pk Seated Box Jump Single Leg 4x5 pk Clean Lunge 4x5x75% pk Hip Thrust 1B 4x6x75% Lang Sevilla 2x 1x 500 80% 1x 300 80% 1x 1x 500 85% p10'	Sun 21-01Indoorwedstrijd U18, U20, senioren, masters
4.	Mon 22-01 Kracht Sevilla Lang Sevilla 1x 4x 150 95% p8	Tue 23-01 Lang Sevilla 3x 3x 100 70% 3x 100 70% 3x 100 70% p2 Lang Baan 4x 1x 200 60% 1x 200 70% p90'' sp4,5,6,8 Lang Baan 4x 1x 200 50% 1x 200 60% p60'' sp4,5,6,8 Kort Baan 7x 2x 40 90% p20'' sp4-5	Wed 24-01	Thu 25-01 Lang Baan 1x 3x 150 75% 1x 3x 120 85% 1x 3x 90 95% p3 sp8 Kort - AM Baan 4x 3x 30 0% p3' sp5' Lang Baan 1x 1x 200 85% 1x 1x 200 90% p12 Kort Baan 3x 4x 80 75% p2' sp6-8' Lang Baan 4x 1x 200 60% 1x 200 70% p90'' sp4,5,6,8	Fri 26-01	Sat 27-0114e AV PEC 1910 indoor	Sun 28-01Phanos Indoor Kracht Binnen Mini Lift * Hang Power Clean * Hip Thrust * Planking 5x40''+15kg Hamstring lean 5x40 Glute-Lift 3x12x60% Box Jumps 4x10 Rug armen over bal 4x16 Lang 1 Baan 1x 6x 100 70% 1x 5x 100 80% 1x 3x 100 90% p2, 3, 5' sp4,6 Lang 1 Baan 1x 4x 100 70% 1x 3x 100 80% 1x 2x 100 90% p2, 3, 5' sp4,6
1.	Mon 29-01	Tue 30-01 Lang Baan 4x 1x 250 80% 1x 100 87% 1x 60 95% p30'',30'' sp8,10,12 Lang PM Baan Kort Baan 4x 1x 180 85% 1x 90 90% 1x 60 95% p30'',30'' sp8,10,12 Alternatief Baan 4x 1x 300 50% 1x 200 55% 1x 100 60% p60'' sp5'	Wed 31-01	Thu 01-02 Lang Baan 6x 2x 100 90% p40'' sp5-8' Lang - PM Baan 1x 1x 300 60% 1x 250 60% 1x 200 60% 1x 150 60% p5,6,7,8 Kort  Baan 6x 4x 30 75% p30m sp4' Lang Baan 6x 3x 100 70% p60'' sp4'	Fri 02-02Walter Cramer Lang  Baan 1x 1x 60 100% 1x 1x 60 100% 1x 1x 200 97% p4',6' Lang  Thuis	Sat 03-02IFAM Indoor (World Athletics Tour Bronze)	Sun 04-02Run'n'fly Kracht Binnen Hang Power Clean 4x 5x 75% Hip Thrust 1B 3x5x75% pk Seated Box Jump 3x5 Planking 4x60'' +10kg Good morning 4x10x60% Overhead plate swing step-up 4x5 pk Hamstring lean 5x30'' Squat 1B 4x4x75% Kracht Binnen Hang Power Clean 4x 5x 75% Hip Thrust 1B 3x5x75% pk Seated Box Jump 3x5 Planking 4x60'' +10kg Good morning 4x10x60% Horde - Lang Baan 4x 1x 150 80% 1x 120 85% 1x 80 90% p1' sp8,10,12 Lang Baan 3x 1x 150 55% 1x 200 60% 1x 150 55% p1' sp6,8 Lang Baan 2x 1x 150 75% 1x 200 70% 1x 250 65% 1x 200 70% 1x 150 75% p2' sp8

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