New

March 2015

2.	Mon 23-02	Tue 24-02 nk gangers Baan Lang Baan 6x 1x 340 50% p6' Lang Baan 4x 1x 500 50% p6	Wed 25-02	Thu 26-02 Kracht binnen Hang Power Clean 4x6x80% Balzitten 4x60'' Scissors 4x12x60% Single Leg HyperExtension 4x6x60% pk nk gangers baan 1x 4x 60 90% p5 lang baan 1x 4x 200 65% 1x 4x 200 75% p5 sp8	Fri 27-02	Sat 28-02NK Indoor Junioren	Sun 01-03NK Indoor Junioren Kracht  Hip Thrust 4x10x60% Iliopsoas (keiser) 4x8x60% pk Togu Walk 4x12 Lunge Swing 3x8x60% pk Hamstring lean 4x40'' Planking 4x40'' Lunge Squat 4x8x60% pk
3.	Mon 02-03	Tue 03-03 kort baan 2x 3x 200 60% p4 sp8 lang baan 3x 2x 400 55% p2 sp8 nski baan 1x 1x 180 75% 1x 1x 150 80% 1x 1x 120 85% 1x 1x 90 90% p6	Wed 04-03	Thu 05-03 Kracht  Hang Power Clean 3x3x85% Hamstring lean 4x40'' Planking 4x60'' Kracht  Hang Power Clean 4x10x60% StepUp Ins.Oms 4x5x60% pk MiniPull 4x10x60% Hamstring lean 4x40'' Kort Baan 4x 3x 50 75% p20'' sp5-6 Lang Baan 4x 3x 80 75% p30'' sp5-6	Fri 06-03	Sat 07-03NSKi	Sun 08-03 Kracht  Clean Lunge 3x8x60% pk Mini Lift 4x10x60% Glute-Lift 3x10x60% pk Ab Roll-outs 4x10x60% Keiser start 3x6x60% Stepup Inspr. 3x5x60% pk Balzitten 4x60''
1.	Mon 09-03	Tue 10-03 Lang Baan 1x 5x 300 70% p6,7,8,10 Lang Baan 1x 1x 600 56% 1x 1x 500 57% 1x 1x 400 60% 1x 1x 300 62% 1x 1x 200 64% p6,7,8,10	Wed 11-03	Thu 12-03 Kort Baan 5x 1x 150 80% 1x 60 95% p40'' sp6 Kracht  Hang Power Clean 4x10x60% Hip Thrust 4x10x60% Scissors 4x12x60% Planking 4x60'' H-Bump 3x8x60% Kort Baan 5x 1x 200 75% 1x 80 90% p40'' sp6	Fri 13-03	Sat 14-03	Sun 15-03 kracht  Balzitten 4x60'' Glute-Lift 4x8x60% pk Lunge Squat 4x8x60% pk Mini Lift 4x10x60% Start Snap 3x5x60% pk Clean Lunge 4x8x60%
2.	Mon 16-03	Tue 17-03 lang baan 3x 4x 100 75% p3 sp8 Kort  3x 4x 60 75% p3 sp8	Wed 18-03	Thu 19-03 Kort Baan 1x 1x 240 60% 1x 1x 220 64% 1x 1x 200 68% 1x 1x 180 72% 1x 1x 160 76% p5-6 Lang Baan 1x 1x 340 60% 1x 1x 300 64% 1x 1x 260 68% 1x 1x 220 72% 1x 1x 180 76% p5-6 Lang 2 Baan 1x 1x 500 52% 1x 1x 450 56% 1x 1x 400 60% 1x 1x 350 64% 1x 1x 300 68% p5-6 Kracht  Ab Roll-outs 4x10x60% Lunge Swing 4x10x60% Hang Power Clean 4x10x60% H-Crane 4x8	Fri 20-03	Sat 21-03	Sun 22-03 kracht  Scissors 4x12x60% Hang Power Clean 3x10x60% Hip Thrust 4x10x60% PushUps 4×15×60% Abs-Stretch 4x10x60% Start Snap 3x5x60% pk
3.	Mon 23-03	Tue 24-03 Lang 1 Baan 1x 4x 500 50% p5,6,8 Lang 2 Baan 1x 4x 500 55% p5,6,8 Kort Baan 5x 1x 80 90% 1x 40 80% p20'' sp5-6	Wed 25-03	Thu 26-03 kracht  Planking 4x60'' Glute-Lift 4x8x60% MiniPull 4x10x60% Clean Lunge 3x8x60% pk Lang baan 3x 1x 150 75% 1x 120 80% 1x 90 85% p3 sp6	Fri 27-03	Sat 28-03 kracht  3x 4x 20'' fiets 0% Planking 4x60'' Glute-Lift 3x12x60% pk MiniPull 4x10x60% Togu Walk 3x12 p1' sp3	Sun 29-03 Kracht  Keiser start 3x5x60% Mini Lift 4x10x60% Balzitten 4x60'' Hamstring lean 4x40'' Stepup Uitval 3x5x60% Hang Power Clean 4x10x60% BB2S 4x12x60%
1.	Mon 30-03	Tue 31-03 Lang Baan 5x 4x 100 80% p90'' sp5 Lang Baan 2x 4x 80 80% 3x 4x 60 80% p90'' sp5 Lang Baan 2x 3x 180 70% 3x 4x 120 75% p90'' sp5	Wed 01-04	Thu 02-04 Lang Baan 1x 1x 500 60% 1x 1x 400 65% 1x 1x 300 70% 1x 1x 200 75% p8,10,12 Kort Baan 1x 1x 300 60% 1x 1x 250 65% 1x 1x 200 70% 1x 1x 150 75% p8,10,12 Kracht Binnen Hang Power Clean 4x8x70% Scissors 4x12x60% Hip Thrust 4x8x70% Abs-Stretch 4x10x60%	Fri 03-04	Sat 04-04	Sun 05-04

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