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December 2022

3.	Mon 28-11	Tue 29-11 Kort  Baan 4x 1x 150 70% 1x 90 80% p40'' sp6,8,10 Lang Baan 4x 1x 200 60% 1x 100 60% p40'' sp6,8,10' Lang - PM Baan	Wed 30-11	Thu 01-12 Lang Baan 1x 4x 500 55% p6' Kort Baan 5x 1x 40 90% 1x 30 90% 1x 20 90% p20m sp5-6' Kort 2 Baan 1x 4x 80 75% 1x 4x 60 85% 1x 4x 40 95% p1'30 sp6 Lang - PM Baan	Fri 02-12 Lang Baan 1x 4x 80 75% 1x 4x 60 85% 1x 4x 40 95% p1'30 sp6	Sat 03-12 Kracht Binnen Ab Roll-outs 4x10+10kg Glute-Lift 3x12x60% pk Horz.-Abs-squat 4x12+15kg Squat Jump 4x8x60% Scissors 4x16x60% Good morning 4x8x60% Stepup Uitval 4x5x60% pk Hang Power Clean 5x5x75% Algemeen Baan 4x 1x 240 70% 1x 80 90% p60'' sp8,10,12 Algemeen Baan 4x 1x 200 70% 1x 60 90% p60'' sp8,10,12	Sun 04-12
1.	Mon 05-12	Tue 06-12 Lang - PM Baan 1x 6x 60 85% 1x 5x 60 85% 3x 4x 60 85% p20m sp6 Lang  Weg 2x 1x 40'' 60% 1x 60'' 55% 1x 20'' 65% 1x 60'' 55% 1x 40'' 60% p1' sp5' Kort Horde Baan 7x 4x 40 85% p20m sp6 Kort  Baan 7x 4x 40 85% p20m sp6 Algemeen Baan 1x 3x 150 60% 1x 3x 120 70% 1x 3x 90 80% p3' sp6' Lang - AM Baan	Wed 07-12	Thu 08-12 Lang Baan 2x 1x 300 55% 1x 400 50% 1x 200 60% 1x 400 50% 1x 300 55% p1' sp5 Kort Baan 2x 1x 180 60% 1x 240 55% 1x 120 65% 1x 240 55% 1x 180 60% p1' sp5' Lang - PM Baan 1x 6x 150 75% p5'	Fri 09-12 Lang  Baan 3x 1x 120 75% 1x 90 85% 1x 60 95% p3' sp6'	Sat 10-12 Kracht Binnen Planking Bosu 4x60 Legpress 1B 4x8x60% pk Dragonfly 4x6 Hip Thrust 1B 4x8x60% pk Start Snap 3x5x60% pk Squat 1B Bosu 3x8x10kg pk H-Bosu 5x20 Hang Power Clean 4x8x60% pk	Sun 11-12Jumping Sunday PH
2.	Mon 12-12	Tue 13-12 Lang Weg 4x 3x 60'' 60% p2' sp4 Lang Baan 1x 5x 90 90% 1x 5x 70 90% 1x 5x 50 90% p1'30 sp6 Kort Baan 1x 5x 60 90% 1x 5x 50 90% 1x 5x 40 90% p1'30 sp6 Lang - PM Baan	Wed 14-12	Thu 15-12 Kort Baan 3x 3x 180 75% p4' sp6,8' Lang Baan 4x 3x 300 60% p2' sp4 Lang PM Baan 4x 2x 200 55% p90'' sp5,6,8	Fri 16-12 Kort Baan 3x 3x 180 75% p4' sp6,8'	Sat 17-12 Kracht  Hang Power Clean 3x5x85% Good morning 4x8x60% Legpress 1B 4x8x60% pk Knee-Rest-Hip-Swing 4x8 pk Hip Thrust 4x10x60% Ab Roll-outs 4x10 +10kg StepUp Ins.Oms 4x4x60% pk Glute-Lift 3x12x60% pk	Sun 18-12 Decathlon Try Out Games 2022
3.	Mon 19-12	Tue 20-12 Lang Baan 3x 1x 250 55% 1x 150 75% p1'30 sp6,8 Kort  Baan 4x 1x 150 70% 1x 60 90% p60'' sp6,7,8 Lang - Weg Baan 1x 3x 90'' 50% 1x 4x 60'' 55% 1x 5x 30'' 60% p60'' sp3' Lang - PM Baan	Wed 21-12	Thu 22-12 Kort - Horde Baan 6x 1x 40 80% 1x 40 80% p20m sp5 Lang - PM Baan 3x 2x 100 75% p3' sp6 Lang - AM Bos / Pad / Weg Lang Baan 3x 3x 100 75% p2' sp6' Kort  Baan 6x 1x 40 80% 1x 40 80% p20m sp5	Fri 23-12 Lang Baan 1x 1x 160 80% 1x 1x 140 84% 1x 1x 120 88% 1x 1x 100 92% 1x 1x 80 96% p4,6,8,10	Sat 24-12 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 25-12
1.	Mon 26-12	Tue 27-12 Kort  Baan Lang Baan 4x 1x 300 55% 1x 100 75% 1x 60 85% 1x 30 95% p15'',20m,20m sp6,8,10 Alternatief Baan 5x 4x 60 60% p40m sp4' Lang  Weg 3x 1x 3' 50% 1x 30'' 75% 3x 1x 2' 55% 1x 30'' 75% 3x 1x 1' 60% 1x 30'' 75% p1' sp3'	Wed 28-12	Thu 29-12 Lang Baan 1x 1x 350 56% 1x 300 60% 1x 250 64% 1x 1x 300 60% 1x 250 64% 1x 200 68% 1x 1x 250 64% 1x 200 68% 1x 150 72% p2' sp6'-8' Kort Baan 4x 1x 150 75% 1x 80 84% 1x 60 88% 1x 40 92% p30m/15'' sp6' Lang - Horde PM Baan 4x 1x 120 75% 1x 90 80% 1x 60 85% p1' sp8,10,12'	Fri 30-12 Lang Baan 4x 1x 100 85% 1x 80 90% 1x 60 95% p30m/15'' sp6'	Sat 31-12 Kort Bos / Pad / Weg Kracht Binnen H-Kicks 4x10 pk Squat 1B 3x8x60% Horz.-Abs-squat 4x8x60% pk Dragonfly 4x6 Box Jumps 4x12 Stepup Uitval 3x5x60% pk Clean Lunge 3x5x75% pk Hip Thrust 1B 4x8x70%	Sun 01-01

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