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November 2023

1.	Mon 30-10	Tue 31-10 Lang Baan 2x 4x 70 75% 2x 3x 90 75% p20'' sp6 Lang - PM Baan Kort Baan 3x 3x 150 75% p2' sp6' Kracht Binnen Iliopsoas (keiser) 4x8x60% pk Planking Bosu 4x40'' +10kg Hang Power Clean 10x60% 7x70% 5x80% 2x90% Good morning 4x10x60% Glute-Lift 3x12x60% pk	Wed 01-11	Thu 02-11 Lang Baan 2x 1x 500 56% 1x 400 57% 1x 300 60% 1x 200 62% p3' sp6' Lang Baan 3x 1x 400 50% 1x 300 55% 1x 200 60% p3' sp8' Lang Baan 3x 1x 500 50% 1x 400 55% 1x 300 60% p3' sp8' Kort Baan 2x 5x 50 85% 2x 4x 70 85% p20m sp6' Lang - PM  3x 2x 100 80% p20m sp6,8	Fri 03-11 Kort Baan 4x 2x 150 75% p2' sp6'	Sat 04-11 Kracht Baan Hang Power Clean 4x12x50% Planking Bosu 4x90'' Legpress 1B 5x8x60% pk Overhead farmers walk 6x20m+40kg (over dopjes @2v) Hip Thrust 4x12x60% Dragonfly 4x5 Scissors 4x16x50% Iliopsoas (keiser) 4x8x60% pk Lang 1 Baan 4x 1x 300 50% 1x 250 55% 1x 200 60% p2 sp4 Lang 2 Baan 3x 4x 100 60% p2 ap6 Kort Baan 4x 2x 150 75% p2' sp6' Kort 2 Baan 5x 1x 10m sleep 20/25kg 0% 1x 20m sleep 15/20kg 0% 1x 30m sleep 10/15kg 0% 1x 30m overhead 10kg 0% 1x 30m dopjes @6v 0% p1'30 sp5	Sun 05-11 Kracht Baan Hang Power Clean 4x12x50% Planking Bosu 4x90'' Legpress 1B 5x8x60% pk Overhead farmers walk 6x20m+40kg (over dopjes @2v) Hip Thrust 4x12x60% Dragonfly 4x5 Scissors 4x16x50% Iliopsoas (keiser) 4x8x60% pk Lang  Binnen
2.	Mon 06-11	Tue 07-11 Kort Baan 2x 3x 300 50% p3' sp6' Lang Baan 1x 4x 200 56% 1x 4x 160 62% 1x 4x 120 67% p60'' sp6' Lang PM Baan 3x 1x 10m sleep 20/25kg 0% 1x 20m sleep 15/20kg 0% 1x 30m sleep 10/15kg 0% 1x 30m overhead 10kg 0% 1x 30m dopjes @6v 0% p1'30 sp5 Kracht Binnen Hang Power Clean 4x6x75% Planking 4x60'' + 20kg Overhead plate swing Lunge 4x5+20kg pk H-Kicks 4x8 pk Squat 1B 4x8x60% pk	Wed 08-11	Thu 09-11 Lang PM Baan 4x 2x 200 55% p90'' sp5,6,8 Lang AM Baan 3x 2x 300 55% 1x 200 55% p90'' sp6,8 Kort Baan 1x 6x 120 55% sp4' Kort Baan 5x 1x 120 70% 2x 60 80% p30'' sp6	Fri 10-11 Kort Baan 4x 1x 120 70% 2x 60 80% p30'' sp6	Sat 11-11 Kracht Binnen Hip Thrust 12x50% 9x60% 7x70% 5x80% Horz.-Abs-squat 1B 3x10+10kg pk Squat 1B 4x8x60% pk H-Bosu 4x20'' Overhead plate swing Lunge 4x5+20kg pk Glute-Lift 3x12x60% pk Seated Box Jump 4x8 Buik zijwaarts uitstoten 4x10+5kg pk Lang Baan 4x 2x 300 45% p1' sp6	Sun 12-11 Kracht Binnen Hip Thrust 12x50% 9x60% 7x70% 5x80% Horz.-Abs-squat 1B 3x10+10kg pk Squat 1B 4x8x60% pk H-Bosu 4x20'' Overhead plate swing Lunge 4x5+20kg pk Glute-Lift 3x12x60% pk Seated Box Jump 4x8 Buik zijwaarts uitstoten 4x10+5kg pk
3.	Mon 13-11	Tue 14-11 Lang AM Baan 2x 1x 180 60% 1x 150 70% 1x 120 80% p3' sp8' 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 - PM Baan 1x 4x 60 vlng. 90% 2x 4x 60 st.st 90% 1x 3x 90 90% p2' (vlg), 1'30 (st.st), 5' (90) sp5 Lang Baan 4x 4x 100 55% p1' sp4 Kracht Binnen Horz.-Abs-squat 1B 3x10+10kg pk Squat 1B 4x8x60% pk H-Bosu 4x20'' Glute-Lift 3x12x60% pk Seated Box Jump 4x8	Wed 15-11	Thu 16-11 Lang - PM Baan 5x 2x 80 90% p20'' sp6-10' Lang Baan 1x 5x 300 60% sp5' Lang Baan 5x 1x 240 50% 1x 60 95% p20'' sp5-8 Kort Baan 5x 1x 180 50% 1x 30 95% p20m sp5	Fri 17-11 Lang  Baan 4x 1x 40 90% 1x 60 85% 1x 80 80% p40m sp6,7,8	Sat 18-11 Kracht Binnen Legpress 1B 3x10x60% H-Bump 4x12 Hang Power Clean 3x5x80% Dragonfly 4x6 Overhead plate step-up 3x5x60% pk Balzitten 4x40'' + rustig roteren met bal / schijf Hip Thrust 1B 4x5x75% pk Planking Bosu 4x60'' +10kg	Sun 19-11 Kracht Binnen Legpress 1B 3x10x60% H-Bump 4x12 Hang Power Clean 3x5x80% Dragonfly 4x6 Overhead plate step-up 3x5x60% pk Balzitten 4x40'' + rustig roteren met bal / schijf Hip Thrust 1B 4x5x75% pk Planking Bosu 4x60'' +10kg Lang  Binnen
1.	Mon 20-11	Tue 21-11 Lang Baan 1x 5x 100 70% 2x 4x 100 70% 3x 3x 100 70% p20'' p5' Kort Baan 1x 5x 80 75% 2x 4x 70 80% 3x 3x 60 85% p30'' p5' Lang Baan 1x 5x 100 70% 2x 4x 80 75% 3x 3x 60 80% p20'', 30'', 40'' p5' Horde PM Baan Alternatief Binnen	Wed 22-11	Thu 23-11 Lang Baan 1x 1x 400 55% 1x 1x 600 50% 1x 1x 300 60% 1x 1x 600 50% 1x 1x 400 55% 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' Midden Baan 2x 1x 150 65% 1x 200 60% 1x 120 75% 1x 200 60% 1x 150 65% p3' sp6' Lang - PM Baan 1x 5x 150 80% p5'-8'	Fri 24-11 Lang  Baan 3x 2x 100 85% p4' sp8'	Sat 25-11 Kracht Binnen Hang Power Clean 4x7x70% Planking 4x45'' Legpress 1B 4x8x60% pk Iliopsoas (keiser) 4x8x60% pk Lunge Swing 4x8x60% pk Glute-Lift 3x12x60% pk Seated Box Jump Single Leg 4x5 pk Good morning 4x8x60% Kort Baan 1x 1x 200 60% 1x 1x 300 55% 1x 1x 150 65% 1x 1x 300 55% 1x 1x 200 60% p3'-4' Lang Baan 1x 5x 100 70% 2x 4x 100 70% 2x 3x 100 70% p100m p5'	Sun 26-11 Lang Baan 3x 1x 400 50% 1x 300 55% 1x 200 60% p3' sp8' Kracht Binnen Hang Power Clean 4x7x70% Planking 4x45'' Legpress 1B 4x8x60% pk Iliopsoas (keiser) 4x8x60% pk Lunge Swing 4x8x60% pk Glute-Lift 3x12x60% pk Seated Box Jump Single Leg 4x5 pk Good morning 4x8x60%
2.	Mon 27-11	Tue 28-11 Algemeen Baan 3x 3x 80 45% 3x 3x 40 55% p30m sp3,4 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 210 57% 1x 180 56% 1x 150 54% 1x 120 52% 1x 90 50% p60'' sp5-7' Alternatief Binnen Kracht Binnen Ab Roll-outs 5x8 Iliopsoas (keiser) 4x8 pk H-Bump 4x12+10kg Legpress 1B 4x6x70% pl Hang Power Clean 4x7x75%	Wed 29-11 Lang Baan 3x 1x 300 52% 1x 250 56% 1x 200 60% p2' sp6-8'	Thu 30-11 Lang Baan 4x 1x 400 50% 1x 300 55% 1x 200 60% p90'' sp4' Lang Baan 4x 1x 300 52% 1x 250 56% 1x 200 60% p90'' sp5-6-8' Kort Baan 8x 1x 60 75% 1x 30 80% p50m sp4 Lang - PM Baan 5x 1x 60 80% 1x 120 75% p60'' sp5,6,7,8	Fri 01-12 Lang  Baan 3x 3x 60 95% p3' sp6'	Sat 02-12Frigid Bee Opener Kracht Binnen Glide-and-stretch 4x6 H-Bump 5x12x10kg Ab Roll-outs 4x8 +15kg Scissors 4x12x60% Stepup Uitval 3x8x60% pk Box Jumps 4x8 Clean Lunge 4x4x75% pk Hip Thrust 1B 4x6x75% Lang AM Baan 2x 1x 180 60% 1x 150 70% 1x 120 80% p3' sp8'	Sun 03-12 Lang AM Baan 2x 1x 180 60% 1x 150 70% 1x 120 80% p3' sp8'

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