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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 Legpress 1B 3x7x70% pk Clean Lunge 3x7x70% pk Hip Thrust 1B 3x7x70% pk Ab Roll-outs 4x10 +10kg Single Leg HyperExtension 3x10x60% 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 Legpress 1B 3x7x70% pk Clean Lunge 3x7x70% pk Hip Thrust 1B 3x7x70% pk Ab Roll-outs 4x10 +10kg Single Leg HyperExtension 3x10x60% pk Lang - Horde Baan 1x 3x 200 85% p12,15'
3.	Mon 08-05 Lang Baan 1x 1x 400 57% 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 57% 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 Ab Roll-outs 4x8+15kg Seated Box Jump Single Leg 4x5 pk Squat 1B 4x5x75% pk Hang Power Clean 2x(8x60%+4x80%) Good morning SL 4x8 pk Stepup Uitval 4x5x60% pk Glute-Lift 3x12x60% 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 Legpress 4x8x60% Hang Power Clean 4x8x60% Planking 4x45'' + 10kg Glide-and-stretch 4x8 pk Knee-Rest-Hip-Swing 4x8 pk Hamstring lean 4x30'' Balzitten 4x60'' Glute-Lift 3x10x60% pk 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 Legpress 1B 3x10x50% snel Good morning 4x8x60% Clean Lunge 3x3x80% pk Hip Thrust 1B 4x5x80% Seated Box Jump 4x6 Kracht Binnen Hang Power Clean 3x3x90% Ab Roll-outs 3x4 + 15kg Glute-Lift 3x4x75% pk Glide-and-stretch 3x4 pk Seated Box Jump Single Leg 3x3 pk Iliopsoas (keiser) 3x3x75% Kracht Binnen Hang Power Clean 3x3x90% Planking 3x30'' + 20kg Glute-Lift 3x4x75% pk Glide-and-stretch 3x4 pk Squat 1B 3x3x75% pk hyper extension 3x8x75% 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 56% 1x 2x 300 62% 1x 2x 250 67% 1x 2x 200 72% p4' sp6',8',10' Kort Baan 1x 2x 240 56% 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 56% 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% Hang Power Clean 4x5x75% StepUp Ins.Oms 3x4x75% pk Scissors 4x8x60% pk Squat 1B 3x5x75% pk H-Bosu 4x20'' Horz.-Abs-squat 1b 4x6 pk + 15 kg	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 04-06Brabantse Kampioenschappen MeerkampFBK 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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