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 |
3. | Mon 07-11 | Tue 08-11
| Wed 09-11 | Thu 10-11Kort Baan | 1x | | 5x | 60 | 75% | 1x | | 5x | 40 | 75% | 1x | | 5x | 20 | 75% | p90'' sp6 |
Lang Baan | 1x | | 5x | 90 | 75% | 1x | | 5x | 60 | 75% | 1x | | 5x | 30 | 75% | p90'' sp6 |
Kracht Binnen | Hang Power Clean | 4x10x60% | Planking Bosu | 4x60'' | Hamstring lean | 4x40'' | Glute-Lift | 3x10x60% pk | Lunge Squat | 3x10x60% pk | Mini Lift | 4x10x60% | |
| Fri 11-11 | Sat 12-11 | Sun 13-11 |
1. | Mon 14-11 | Tue 15-11Lang Baan | 4x | | 5x | 100 | 75% | p20'',30'',30'',40'' sp6 |
Kort Baan | 5x | | 1x | 60 | 75% | | | 1x | 50 | 80% | | | 1x | 40 | 85% | | | 1x | 30 | 90% | p20m sp6 |
| Wed 16-11 | Thu 17-11
Lang Baan | 1x | | 1x | 500 | 55% | | | 1x | 400 | 55% | | | 1x | 300 | 55% | 1x | | 1x | 400 | 55% | | | 1x | 300 | 60% | | | 1x | 200 | 65% | |
| Fri 18-11 | Sat 19-11 | Sun 20-11 |
2. | Mon 21-11 | Tue 22-11Lang Baan | 2x | | 1x | 200 | 60% | | | 1x | 200 | 70% | | | 1x | 200 | 80% | p4 sp8 |
Kort Baan | 2x | | 1x | 180 | 70% | | | 1x | 120 | 80% | | | 1x | 80 | 90% | p5 sp8 |
| Wed 23-11 | Thu 24-11
| Fri 25-11 | Sat 26-11 | Sun 27-11 |
1. | Mon 28-11 | Tue 29-11
| Wed 30-11 | Thu 01-12
| Fri 02-12 | Sat 03-12 | Sun 04-12 |