New

November 2021

2.	Mon 01-11 Kort Baan 2x 1x 240 50% 1x 210 55% 1x 180 60% 1x 150 65% p3' sp8'	Tue 02-11 Lang Baan 1x 4x 200 56% 1x 4x 160 62% 1x 4x 120 67% p60'' sp6' Lang Baan 1x 3x 200 55% 1x 3x 160 60% 1x 3x 120 65% p90'' sp6' Kort Baan 5x 1x 120 55% 2x 60 60% p30'' sp6 Kort - Horde Baan 6x 1x 40 80% 1x 60 90% 1x 40 80% p2x20'' sp6 Alternatief Weg + Baan 3x 1x 2'00 50% 1x 2'30 50% 1x 3'00 50% 1x 6x 100 70% p1' sp2', p'2 (100)	Wed 03-11	Thu 04-11 Lang Baan 4x 2x 300 55% 1x 200 55% p90'' sp5,6,8 Kort Baan 2x 3x 300 50% p3' sp6' Lang Alt. Weg 4x 2x 60'' 55% 1x 30'' 55% p90'' sp5,6,8 Lang - Alt Baan 4x 1x 300 55% 1x 200 55% p1'30 sp5,6,8	Fri 05-11	Sat 06-11 Kracht  Planking 4x45" + 15kg Ab Roll-outs 4x10 +10kg Lunge Swing 4x8x60% pk Hip Thrust 1B 4x8x60% pk Knee-Rest-Hip-Swing 4x8 pk Start Snap 3x5 pk Rug armen over bal 4x16 LR	Sun 07-11
3.	Mon 08-11 Kort  Baan 4x 2x 200 55% p1'30 sp4',5',6'	Tue 09-11 Kort Baan 1x 4x 40 vlng. 90% 2x 4x 40 st.st 90% 1x 3x 120 95% p2' (vlng), 1'30 (st.st), 5' (120) sp5 Lang Baan 1x 4x 60 vlng. 90% 2x 4x 60 st.st 90% 1x 3x 150 95% p2' (vlg), 1'30 (st.st), 5' (150) sp5 Lang Weg 3x 3x 40'' 60% 3x 3x 30'' 65% 3x 3x 20'' 70% p20'', 30'', 20'' sp2 Lang Baan 4x 4x 100 55% p1' sp4	Wed 10-11	Thu 11-11 Lang Baan 5x 1x 300 50% 1x 80 95% p20m sp5 Kort Baan 5x 1x 180 50% 1x 30 95% p20m sp5 Lang Baan 1x 5x 300 50% sp5' Lang 2 Baan 2x 1x 240 60% 1x 180 70% 1x 120 80% p3' sp8'	Fri 12-11	Sat 13-11 Kracht  Hang Power Clean 3x5x80% Dragonfly 4x6 Legpress 1B 3x10x60% Stepup Uitval 3x5x60% pk Hip Thrust 4x8x70% Single Leg HyperExtension 4x8x60% pk Planking Bosu 4x60'' +10kg H-Bump 4x12	Sun 14-11
1.	Mon 15-11	Tue 16-11 Lang Baan 6x 4x 100 70% p20'' p5' Lang Baan 6x 3x 100 70% p20'' p5'30 Kort Baan 6x 4x 80 75% p30'' p5' Alternatief Weg / Baan 4x 2x 2' 50% 1x 5x 200 50% p30'' sp2', p2'	Wed 17-11	Thu 18-11 Lang Baan 1x 1x 400 54% 1x 1x 600 60% 1x 1x 300 56% 1x 1x 600 60% 1x 1x 400 54% p3'-4' Kort Baan 1x 1x 200 60% 1x 1x 300 55% 1x 1x 150 65% 1x 1x 300 55% 1x 1x 200 60% p3'-4' Kort Baan 8x 4x 30 90% p30'' sp4	Fri 19-11	Sat 20-11 Kracht  Planking 4x45" + 15kg Hang Power Clean 4x7x70% Legpress 1B 4x8x60% pk Glute-Lift 3x12x60% pk Box Jumps 4x8 +5kg Good morning 4x8x60% 4x8x60% pk Iliopsoas (keiser) 4x8x60% pk	Sun 21-11
2.	Mon 22-11 Kort Baan 1x 1x 200 60% 1x 1x 300 55% 1x 1x 150 65% 1x 1x 300 55% 1x 1x 200 60% p3'-4'	Tue 23-11 Kort Baan Lang Baan 3x 1x 240 57% 1x 210 56% 1x 180 54% 1x 150 52% 1x 120 50% p60'' sp5' Lang Baan 3x 1x 240 57% 1x 180 54% 1x 120 50% p2' sp5' Alternatief Weg / Baan 3x 1x 3' 50% 1x 2' 50% 1x 1' 50% 1x 3x 150 55% p60'',30'' sp2'30, p2'	Wed 24-11	Thu 25-11 Lang Baan 4x 1x 400 50% 1x 300 55% 1x 200 60% p90'' sp4' Lang Baan 2x 1x 300 51% 1x 300 54% 1x 300 56% 1x 300 60% p60'' sp6' Kort Baan 8x 1x 60 75% 1x 30 80% p50m sp4	Fri 26-11	Sat 27-11 Kracht Binnen Glide-and-stretch 4x6 Legpress 1B 4x8x60% Scissors 4x12x60% Hang Power Clean 4x7x75% StepUp Ins.Oms 3x5x60% pk Hip Thrust 1B 4x6x75% Box Jumps 1B 4x6 Ab Roll-outs 4x8 +15kg	Sun 28-11
3.	Mon 29-11 Horde Baan	Tue 30-11 Lang Baan 6x 1x 200 60% 1x 200 60% p40'' sp4' Lang Baan 6x 1x 200 60% 1x 100 60% p40'' sp3' Kort  Baan 6x 1x 150 70% 1x 100 80% p40'' sp4 Lang  Weg/Bos 2x 4x 45'' 60% p2' sp6' Kort  Weg 4x 4x 15'' 80% p10'' sp5'	Wed 01-12	Thu 02-12 Lang Baan 1x 5x 500 55% p4' Kort Baan 4x 1x 60 90% 1x 50 90% 1x 40 90% 1x 30 90% 1x 20 90% p20m sp5' Lang  Weg Lang Baan 6x 1x 100 60% 1x 100 60% p40'' sp3'	Fri 03-12	Sat 04-12 Kracht Binnen Ab Roll-outs 4x10+10kg Glute-Lift 3x12x60% pk Stepup Uitval 4x5x60% pk Horz.-Abs-squat 4x12+15kg Squat Jump 4x8x60% Scissors 4x16x60% Hang Power Clean 5x5x75% Good morning 4x8x60%	Sun 05-12

TARTAN | Dutch Athletics Media | All Rights Reserved ©2024