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March 2014

6.	Mon 24-02	Tue 25-02 Kort Baan 1x 4x 60 80% 4x 50 80% 4x 40 80% 4x 30 80% p20m sp6-10 Lang Baan 4x 3x 200 55% p60'' sp8,10 nsk gangers Baan	Wed 26-02	Thu 27-02 Lang Baan 1x 4x 500 55% p5,6,8 NSK Baan 1x 2x 150 95% 1x 3x 60 95% p6 sp6 p3 Kort Baan 3x 1x 150 75% 1x 120 85% 2x 60 95% p3,3,3 sp8 power  Hip Thrust 4x12x60% Belly Ball Variation 3×10 Iliopsoas (keiser) 4x9x60% Lunge Squat 4×9×60% PushUps 5×15 hyper extension 4x9x60%	Fri 28-02	Sat 01-03NSK Indoor	Sun 02-03 power  Clean Lunge 4x5x60% pb Start Snap 3×4×60% Sleetje 3×10m 3x20m 3x30m Abs-Stretch 4x10x8
1.	Mon 03-03	Tue 04-03 Algemeen Baan 3x 1x 150 75% 1x 60 90% 3x 1x 150 75% 1x 60 90% p5 sp8 Lang Baan 2x 3x 300 60% p5 sp8	Wed 05-03	Thu 06-03 Lang Baan 5x 2x 200 55% p60'' sp5,6,7,8 Kort Baan 5x 1x 100 75% 1x 80 85% 1x 60 95% p60'',60'' sp5,6,7,8 power  Hip Thrust 4x12x60% Belly Ball Variation 3×12 Iliopsoas (keiser) 4x9x60% pb Lunge Squat 4x9x60% pb PushUps 4x20 hyper extension 4x10x60%	Fri 07-03	Sat 08-03	Sun 09-03
2.	Mon 10-03	Tue 11-03 Lang Baan 2x 6x 100 75% p3 sp6 Lang Baan 1x 6x 100 75% 1x 6x 100 85% p3 sp6 Lang Baan 1x 6x 80 75% 1x 6x 60 75% p3 sp6	Wed 12-03	Thu 13-03 Lang Baan 5x 1x 300 55% 1x 100 80% p60'' sp6 Kort Baan 6x 1x 150 55% 1x 60 80% p60'' sp5 power  Hip Thrust 4x12x60% Belly Ball Variation 3×12 Iliopsoas (keiser) 4x9x60% pb Lunge Squat 4x9x60% pb PushUps 4x20 Scissors 4x12x60%	Fri 14-03	Sat 15-03	Sun 16-03 power  Sleetje 3×10m 3x20m 3x30m Keiser start 4x4x60% Clean Lunge 4×8×60% Stepup Uitval 4x4x60% Hang Power Clean 5×10×60%
3.	Mon 17-03	Tue 18-03 Kort Baan 1x 2x 150 75% 1x 3x 120 85% p6 Lang Baan 1x 2x 180 75% 1x 3x 150 85% p6	Wed 19-03	Thu 20-03 Lang Baan 1x 3x 500 70% p10 Kort Baan 2x 2x 200 80% p5 sp10 power  Hip Thrust 3×10×60% Belly Ball Variation 3×12 Iliopsoas (keiser) 3x8x60% Lunge Squat 3x8x60% PushUps 3x20 Scissors 3x10x60%	Fri 21-03	Sat 22-03	Sun 23-03
1.	Mon 24-03	Tue 25-03 Lang Baan 1x 5x 300 80% p6,7,8,10 Kort Baan 5x 1x 150 80% 1x 60 95% p40'' sp6,7,8,10	Wed 26-03	Thu 27-03 Algemeen Baan 2x 5x 60 80% 2x 4x 30 90% p2, 1 sp5-6 power  Hip Thrust 4x10x60% Belly Ball Variation 4×12 Iliopsoas (keiser) 3x10x60% Lunge Squat 3x10x60% PushUps 4x25 Scissors 4x10x60%	Fri 28-03	Sat 29-03	Sun 30-03 power  Keiser start 4x4x60% Hang Power Clean 4×10×60% Stepup Inspr. 4x4x60% Sleetje 3x10m 3x20m 3x30m Belly Ball Variation 4×12
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

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