3. | Mon 26-09 | Tue 27-09 | Wed 28-09 | Thu 29-09Lang Baan | 1x | | 3x | 300 | 50% | 1x | | 3x | 200 | 50% | 1x | | 3x | 100 | 50% | p2 sp5 |
Lang Baan | 1x | | 3x | 200 | 50% | 1x | | 3x | 150 | 50% | 1x | | 3x | 100 | 50% | p2 sp5 |
| Fri 30-09 | Sat 01-10 | Sun 02-10Kracht Binnen | Clean Lunge | 3x8x55% pk | H-Bump | 4x12 | Scissors | 4x12x55% | Stepup Inspr. | 3x5x55% pk | Lunge Squat | 3x8x55% pk | Abs-Stretch | 4x12 | Hang Power Clean | 3 | |
|
1. | Mon 03-10 | Tue 04-10
| Wed 05-10 | Thu 06-10
| Fri 07-10 | Sat 08-10 | Sun 09-10 |
2. | Mon 10-10 | Tue 11-10Lang Baan | 4x | | 1x | 300 | 52% | | | 1x | 200 | 55% | | | 1x | 100 | 58% | p2' sp5 |
Kort 1 | 1x | | 5x | 80 | 75% | 1x | | 6x | 60 | 80% | 1x | | 7x | 40 | 85% | p2 sp5 |
| Wed 12-10 | Thu 13-10
| Fri 14-10 | Sat 15-10 | Sun 16-10Znk |
3. | Mon 17-10 | Tue 18-10Lang Baan | 3x | | 1x | 200 | 55% | | | 1x | 160 | 60% | | | 1x | 120 | 65% | p1 sp5 |
| Wed 19-10
| Thu 20-10 | Fri 21-10 | Sat 22-10 | Sun 23-10 |
1. | Mon 24-10 | Tue 25-10Lang Baan | 3x | | 1x | 400 | 50% | | | 1x | 300 | 55% | | | 1x | 200 | 60% | p2 sp6 |
Kort Baan | 3x | | 1x | 250 | 60% | | | 1x | 120 | 75% | | | 1x | 70 | 90% | P2 sp6 |
| Wed 26-10 | Thu 27-10
Kort Baan | 4x | | 1x | 250 | 60% | | | 1x | 120 | 75% | | | 1x | 70 | 90% | P2 sp6 |
Lang Baan | 3x | | 1x | 400 | 50% | | | 1x | 300 | 55% | | | 1x | 200 | 60% | p2 sp6 |
| Fri 28-10 | Sat 29-10 | Sun 30-10
|
2. | Mon 31-10 | Tue 01-11
Lang Baan | 2x | | 1x | 500 | 55% | | | 1x | 400 | 55% | 1x | | 1x | 500 | 55% | p/sp5 |
| Wed 02-11 | Thu 03-11
| Fri 04-11 | Sat 05-11 | Sun 06-11 |