7. | Mon 26-06 Lang Baan | 1x |  | 1x | 300 | 50% | |  | 1x | 150 | 75% | 1x |  | 1x | 270 | 55% | |  | 1x | 130 | 80% | 1x |  | 1x | 240 | 60% | |  | 1x | 110 | 85% | 1x |  | 1x | 210 | 65% | |  | 1x | 90 | 90% | p30'' sp6 |
| Tue 27-06 Lang Baan | 1x |  | 1x | 300 | 60% | |  | 1x | 400 | 40% | |  | 1x | 300 | 60% | 1x |  | 1x | 200 | 70% | |  | 1x | 300 | 50% | |  | 1x | 200 | 70% | 1x |  | 1x | 150 | 80% | |  | 1x | 200 | 60% | |  | 1x | 150 | 80% | p2' sp6,8' |
Lang Baan | 1x |  | 1x | 200 | 70% | |  | 1x | 300 | 55% | |  | 1x | 200 | 75% | 1x |  | 1x | 150 | 80% | |  | 1x | 200 | 65% | |  | 1x | 150 | 85% | p2' sp8' |
Kort Baan | 1x |  | 1x | 150 | 70% | |  | 1x | 200 | 55% | |  | 1x | 150 | 75% | 1x |  | 1x | 90 | 80% | |  | 1x | 150 | 65% | |  | 1x | 90 | 85% | p2' sp8' |
| Wed 28-06 | Thu 29-06
Algemeen | 1x |  | 5x | 40 blok | 100% | 1x |  | 3x | 60 blok bocht | 100% | 1x |  | 1x | 100 blok bocht | 100% | p3-4' sp8' |
Lang Baan | 1x |  | 1x | 200 | 70% | |  | 1x | 300 | 55% | |  | 1x | 200 | 75% | 1x |  | 1x | 150 | 80% | |  | 1x | 200 | 65% | |  | 1x | 150 | 85% | p2' sp8' |
| Fri 30-06
| Sat 01-07 Alibo Flanders Cup - Memorial Jos Verstockt | Sun 02-07 Competitie Senioren Competitie senioren 2e divisie Competitie 3e Divisie Poule 14 R3 [2023] Resisprint Lang Baan | 1x |  | 3x | 200 | 60% | 1x |  | 3x | 150 | 75% | 1x |  | 3x | 100 | 90% | p2,4,6 sp6 |
|
8. | Mon 03-07 Lang Baan | 3x |  | 1x | 300 | 60% | |  | 1x | 250 | 65% | |  | 1x | 200 | 70% | 1x |  | 1x | 250 | 65% | |  | 1x | 200 | 70% | p2' sp5' |
Kracht Baan | Hang Power Clean | 4x7x70% | Iliopsoas (keiser) | 4x8x60% pk | Planking | +2x bosu 5x60'' | Seated Box Jump | 4x8 | Hip Thrust | 4x5x70% pk | H-Kicks | 4x8 pk | Glute-Lift | 3x12x60% pk | Balzitten | 4x60'' +10kg | |
| Tue 04-07 Lang - AM Baan | 1x |  | 3x | 300 | 60% | 1x |  | 3x | 300 | 65% | 1x |  | 3x | 300 | 70% | p60'', p90'', p2' sp5 |
Midden Baan | 1x |  | 2x | 200 | 75% | 1x |  | 2x | 160 | 85% | 1x |  | 2x | 120 | 95% | p4,6,8 sp8 |
Lang Baan | 1x |  | 3x | 300 | 60% | 1x |  | 3x | 250 | 65% | 1x |  | 3x | 200 | 70% | p60'', p90'', p2' sp5 |
| Wed 05-07 | Thu 06-07
Lang - AM Baan | 1x |  | 3x | 100 | 85% | 1x |  | 4x | 80 | 85% | 1x |  | 5x | 60 | 85% | 1x |  | 6x | 40 | 85% | p20'' sp6,8,10 |
Kort Baan | 1x |  | 1x | 150 | 70% | |  | 1x | 200 | 55% | |  | 1x | 150 | 75% | 1x |  | 1x | 90 | 80% | |  | 1x | 150 | 65% | |  | 1x | 90 | 85% | p2' sp8' |
| Fri 07-07 Ben Saris Meerkampen (Kermismeerkamp 2023)
| Sat 08-07 Limieten wedstrijd WA Bronze MOORE – Guldensporenmeeting KKS Kracht Binnen | Plate Swing Lunge | 3x8x15kg pk | Squat 1B | 8x60% 6x70% 4x80% pk | Hang Power Clean | 10x60% 7x70% 4x80% | Planking Bosu | 4x60'' | Scissors | 4x12x60% | Seated Box Jump Single Leg | 4x5 pk | Hip Thrust 1B | 8x60% 6x70% 4x80% pk | Hamstring lean | 6x30'' | |
| Sun 09-07 Kracht Binnen | Plate Swing Lunge | 3x8x15kg pk | Squat 1B | 8x60% 6x70% 4x80% pk | Hang Power Clean | 10x60% 7x70% 4x80% | Planking Bosu | 4x60'' | Scissors | 4x12x60% | Seated Box Jump Single Leg | 4x5 pk | Hip Thrust 1B | 8x60% 6x70% 4x80% pk | Hamstring lean | 6x30'' | |
|
9. | Mon 10-07 | Tue 11-07
Midden Baan | 2x |  | 1x | 200 | 75% | |  | 1x | 160 | 85% | |  | 1x | 120 | 95% | 1x |  | 1x | 160 | 85% | |  | 1x | 120 | 95% | p4' sp8' |
| Wed 12-07 | Thu 13-07
Kort Baan | 1x |  | 4x | 60 blok recht | 95% | 1x |  | 3x | 60 blok bocht | 95% | p5' sp10' |
Lang Baan | 1x |  | 1x | 180 | 95% | |  | 1x | 150 | 95% | 1x |  | 1x | 150 | 95% | |  | 1x | 120 | 95% | p6' sp15' |
Alternatief Baan | 1x |  | 1x | 200 | 55% | 1x |  | 1x | 180 | 58% | 1x |  | 1x | 160 | 61% | 1x |  | 1x | 140 | 64% | 1x |  | 1x | 120 | 67% | 1x |  | 1x | 100 | 70% | p3 |
| Fri 14-07
| Sat 15-07 ATH track meeting KBC Nacht van de Atletiek Nacht van Tilburg | Sun 16-07 Liliane Mandema Memorial |
10. | Mon 17-07 | Tue 18-07 Lang Baan | 4x |  | 1x | 180 | 85% | |  | 1x | 120 | 90% | |  | 1x | 60 | 95% | p60''-30'' sp12,15,20' |
Kort Baan | 3x |  | 1x | 150 | 85% | |  | 1x | 100 | 90% | |  | 1x | 50 | 95% | p60''-30'' sp15,20' |
| Wed 19-07 | Thu 20-07 Lang Baan | 1x |  | 1x | 400 | 55% | |  | 1x | 350 | 60% | |  | 1x | 300 | 65% | 1x |  | 1x | 300 | 65% | |  | 1x | 250 | 70% | |  | 1x | 200 | 75% | p2,3 sp5 p3,4 |
Kort Baan | 1x |  | 2x | 240 | 57% | 1x |  | 2x | 200 | 62% | 1x |  | 2x | 160 | 67% | 1x |  | 2x | 120 | 72% | p4' sp6',8',10' |
| Fri 21-07 Wageningen Track Meeting 2 | Sat 22-07 MEETING MADRID Kracht Binnen | Hang Power Clean | 3x3x80% | Planking Bosu | 3x45''. +15kg | Squat 1B | 3x2x80% pk | Iliopsoas (keiser) | 3x8x70% pk | Seated Box Jump | 3x5 | Good morning | 3x8 pk | |
| Sun 23-07 Kracht - Lopen Binnen | 3x |  | 1x | 90 | 80% | |  | 1x | 200 | 55% | 1x |  | 1x | 90 | 80% | Hang Power Clean | 3x3x80% | Planking Bosu | 3x45''. +15kg | Squat 1B | 3x2x80% pk | Iliopsoas (keiser) | 3x8x70% pk | Seated Box Jump | 3x5 | Good morning | 3x8 pk | p1'30 sp3' |
|
11. | Mon 24-07 | Tue 25-07
Lang PM | 1x |  | 1x | 200 | 95% | 1x |  | 1x | 150 | 98% | p20' |
| Wed 26-07 | Thu 27-07
Lang | 1x |  | 3x | 60 | 95% | p10' |
| Fri 28-07 ASICS NK Atletiek | Sat 29-07 | Sun 30-07 Lang Baan | 1x |  | 1x | 60 | 80% | 1x |  | 1x | 300 | 50% | |  | 1x | 60 | 82% | 1x |  | 1x | 260 | 56% | |  | 1x | 60 | 84% | 1x |  | 1x | 220 | 62% | |  | 1x | 60 | 86% | 1x |  | 1x | 180 | 68% | |  | 1x | 60 | 88% | 1x |  | 1x | 140 | 74% | |  | 1x | 60 | 90% | p3' sp4' |
|
12. | Mon 31-07 Kracht - Lopen Baan | 2x |  | 4x | 60 | 70% | Hang Power Clean | 4x7x70% | Iliopsoas (keiser) | 4x10x60% pk | Planking | 4x12 boxen op+af | Glute-Lift | 3x10x60% pk | Squat 1B | 4x5x75% pk | H-Bosu | 6x20'' | Hip Thrust | 4x7x70% | p1' sp6' |
| Tue 01-08
| Wed 02-08 | Thu 03-08
| Fri 04-08 | Sat 05-08 Flanders Cup DCLA | Sun 06-08 |