May 2023

2.	Mon 01-05 Kort Quarteira 1x 1x  200  90% 1x 1x  180  92% 1x 1x  150  94% 1x 1x  120  96% p10,12,15 Horde - Lang Quarteira Lang Baan 1x 2x  500  70% 1x 2x  300  75% p8' sp20' Lang - Alt Baan	Tue 02-05 Kort - Alt Baan 3x 4x  100  60% p: wandel sp:6 Algemeen Baan 1x 4x  30  95% 1x 4x  90  95% p1'30 sp4' p5' Lang Quarteira 1x 1x  60  97% 1x  90  97% 1x  120  97% 1x  90  97% 1x  120  97% 1x  90  97% 1x  60  97% p6' Lang Quarteira 1x 1x  50  97% 1x  70  97% 1x  90  97% 1x  70  97% 1x  90  97% 1x  70  97% 1x  50  97% p6'	Wed 03-05	Thu 04-05 Lang Baan 1x 2x  300  70% 1x 2x  250  73% 1x 2x  200  76% p2' sp15'-20' Combi Baan 1x 1x  90  95% 1x 1x  120  95% 1x 1x  150  95% 1x 1x  120  95% 1x 1x  90  95% p8,9,10,12 Kort  Baan 1x 4x  60  95% 1x 3x  120  95% p2 sp6 p6	Fri 05-05 Kort  Baan 1x 4x  60  95% 1x 3x  120  95% p2 sp6 p6	Sat 06-05 Kracht Binnen Iliopsoas (keiser) 3x10x60% pk Plate Swing Lunge 4x8x60% pk Horz.-Abs-squat 4x10 +15kg Ab Roll-outs 4x10 +10kg Single Leg HyperExtension 3x10x60% pk Legpress 1B 3x7x70% pk Clean Lunge 3x7x70% pk Hip Thrust 1B 3x7x70% pk	Sun 07-05Competitie 1e DivisieCompetitie 2e divisieCompetitie 3e Divisie Kracht Binnen Iliopsoas (keiser) 3x10x60% pk Plate Swing Lunge 4x8x60% pk Horz.-Abs-squat 4x10 +15kg Ab Roll-outs 4x10 +10kg Single Leg HyperExtension 3x10x60% pk Legpress 1B 3x7x70% pk Clean Lunge 3x7x70% pk Hip Thrust 1B 3x7x70% pk Lang - Horde Baan 1x 3x  200  85% p12,15'
3.	Mon 08-05 Lang Baan 1x 1x  400  58% 1x  350  62% 1x  300  66% 1x  250  70% 1x  200  74% p5''	Tue 09-051e Limbra baanwedstrijd Lang  Baan 1x 3x  120  95% p6,8 Lang Baan 4x 1x  200  80% 1x  100  90% 1x  80  90% p40''-20'' sp12' Kort Baan 1x 5x  60  95% 2x 4x  30  95% p2' sp6' Lang PM Baan	Wed 10-05Johan Knaap games	Thu 11-05 Lang Baan 1x 1x  400  58% 1x  350  62% 1x  300  66% 1x 1x  300  66% 1x  250  70% 1x  200  74% p4' sp8' p6' Kort Baan 4x 1x  150  80% 1x  90  90% 1x  60  95% p40''-20'' sp10'	Fri 12-05 Lang - PM Baan 1x 4x  60  95% 1x 3x  90  95% 1x 2x  120  95% p2 sp5 p4 sp6 p8	Sat 13-05 Kracht Binnen Iliopsoas (keiser) 4x10x60% pk Glute-Lift 3x12x60% pk Ab Roll-outs 4x8+15kg Squat 1B 4x5x75% pk Good morning SL 4x8 pk Seated Box Jump Single Leg 4x5 pk Hanging Power Clean 2x(8x60%+4x80%) Stepup Uitval 4x5x60% pk	Sun 14-056. International EMM-Athletic-Meeting
1.	Mon 15-05 Lang - Horde Baan	Tue 16-05 Lang - Horde Baan Lang Baan 3x 1x  300  70% 1x  200  80% 1x  100  90% 1x 1x  200  80% 1x  100  90% p1' sp9,12,15' Kort  Baan 7x 3x  40  90% p20m sp5 Lang  Baan 1x 1x  150  95% 1x  120  95% 2x  90  95% p6,8,10	Wed 17-05	Thu 18-05Harry Schulting Games	Fri 19-05 Lang  Baan 1x 3x  60  95% 1x 1x  90  95% 1x 1x  120  95% p3,3,5,8 Lang  Baan 1x 2x  60  95% 1x 2x  90  95% 1x 2x  120  95% p3,5,6,8,8	Sat 20-05NK TeamsLimietenwedstrijd Para	Sun 21-05 Competitie 2e Divisie Poule 4 R2 [2023]Competitie 1e Divisie Poule 2 R2 [2023]Competitie 3e Divisie Poule 14 R2 [2023] Kracht Binnen Glide-and-stretch 4x8 pk Knee-Rest-Hip-Swing 4x8 pk Glute-Lift 3x10x60% pk Legpress 4x8x60% Planking 4x45'' + 10kg Balzitten 4x60'' Hamstring lean 4x30'' Hanging Power Clean 4x8x60% Lang  Baan 3x 3x  200  50% p1' sp6,8'
2.	Mon 22-05 Lang  Baan 3x 3x  200  50% p1' sp6,8'	Tue 23-05 Lang Baan 4x 3x  100  95% p40'' sp8,10,12 Lang Baan 3x 1x  300  70% 1x  200  80% 1x  100  90% 1x 1x  200  80% 1x  100  90% p1' sp9,12,15' Kort Baan 3x 4x  40  90% p2' sp6'	Wed 24-05	Thu 25-05 Lang Baan 3x 1x  300  70% 1x  200  80% 1x  100  90% 1x 1x  200  80% 1x  100  90% p1' sp9,12,15' Kort Baan 1x 2x  60  95% 1x 2x  90  95% 1x 2x  120  95% p3,5,6,8,8 Lang - Horde - instarten Baan	Fri 26-05Eindhoven track meeting Lang  Baan 1x 5x  60  100% p3'	Sat 27-05IFAM	Sun 28-05Competitie U20/U18 Poule 35 R2 [2023] Kracht Binnen Glute-Lift 3x15x60% pk Planking 4x75'' +10kg Good morning 4x8x60% Legpress 1B 3x10x50% snel Seated Box Jump 4x6 Clean Lunge 3x3x80% pk Hip Thrust 1B 4x5x80% Kracht Binnen Glute-Lift 3x4x75% pk Glide-and-stretch 3x4 pk Iliopsoas (keiser) 3x3x75% Ab Roll-outs 3x4 + 15kg Seated Box Jump Single Leg 3x3 pk Hanging Power Clean 3x3x90% Kracht Binnen Glute-Lift 3x4x75% pk Glide-and-stretch 3x4 pk Planking 3x30'' + 20kg Squat 1B 3x3x75% pk hyper extension 3x8x75% Hanging Power Clean 3x3x90% Lang Baan 1x 2x  120  95% 1x 1x  90  95% p8, sp8 Lang Baan 1x 2x  60  95% 1x 1x  90  95% p8, sp8 Lang Baan 1x 3x  300  55% 1x 1x  240  65% 1x  200  70% 1x  160  75% 1x 1x  200  75% 1x  160  80% 1x  120  85% p2',4',6' sp4',8'
3.	Mon 29-05T-Meeting	Tue 30-05 Lang Baan 4x 1x  180  85% 1x  120  90% 1x  60  95% p60''-30'' sp12,15,20' Lang  Baan 1x 2x  350  57% 1x 2x  300  62% 1x 2x  250  67% 1x 2x  200  72% p4' sp6',8',10' Kort Baan 1x 2x  240  57% 1x 2x  200  62% 1x 2x  160  67% 1x 2x  120  72% p4' sp6',8',10' Lang PM Baan	Wed 31-05	Thu 01-06 Lang Baan 1x 1x  500  76% 1x 1x  400  80% 1x 1x  300  84% 1x 1x  200  88% p12,15,20 Kort Baan 5x 1x  180  75% 1x  60  95% p60'' sp6,8,10,12 Lang  Baan 1x 2x  350  57% 1x 2x  300  62% 1x 2x  250  67% 1x 2x  200  72% p4' sp6',8',10' Algemeen Baan 4x 1x  150  90% 1x  90  95% 1x  60  95% p60''-60'' sp12,15,20' Lang PM Baan	Fri 02-06Astrix Track Meeting Lang Baan 1x 1x  200  95% 1x 1x  180  97% 1x 1x  160  99% p15' Kracht Binnen Iliopsoas (keiser) 4x5x75% Horz.-Abs-squat 1b 4x6 pk + 15 kg Scissors 4x8x60% pk Squat 1B 3x5x75% pk H-Bosu 4x20'' StepUp Ins.Oms 3x4x75% pk Hanging Power Clean 4x5x75%	Sat 03-06Brabantse Kampioenschappen Meerkamp Lang Baan 1x 1x  500  68% 1x 1x  400  72% 1x 1x  300  76% 1x 1x  200  80% p12,15,20 Lang Baan 4x 1x  150  90% 1x  90  95% 1x  60  95% p60''-60'' sp12,15,20'	Sun 04-06FBK Midden Baan 1x 2x  240  70% 1x 2x  200  75% 1x 2x  160  80% p6' sp12'-15' Midden Baan 1x 2x  210  70% 1x 2x  180  75% 1x 2x  150  80% p6' sp12'-15'

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