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December 2023

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'
3.	Mon 04-12	Tue 05-12 Lang Baan 4x 1x 200 70% 1x 100 80% p40'' sp6,8,10' Kort  Baan 4x 1x 150 70% 1x 80 80% p40'' sp6,8,10 Lang - PM Baan Kracht Binnen Seated Box Jump 4x6 Horz.-Abs-squat 4x12 +10kg Good morning 4x8x60% pk Hang Power Clean 4x4x85% Glute-Lift 3x10x60% pk Lang Baan 4x 1x 200 70% 1x 80 80% p40'' sp6,8,10'	Wed 06-12	Thu 07-12 Lang Baan 1x 4x 500 55% p6' Lang Baan 1x 4x 400 55% p6' Lang - PM Baan Kort Baan 5x 1x 40 90% 1x 30 90% 1x 20 90% p20m sp5-6'	Fri 08-12 Lang Baan 1x 4x 80 75% 1x 4x 60 85% 1x 4x 40 95% p1'30 sp6	Sat 09-12Jumping PH weekend Kracht Binnen Clean Lunge 5x3x75% pk Ab Roll-outs 4x10+10kg Seated Box Jump Single Leg 4x5 pk Good morning 4x8x60% Scissors 4x16x60% Glute-Lift 3x12x60% pk Overhead plate step-up 4x5x60% pk Buik zijwaarts uitstoten 4x10+10kg Pk	Sun 10-12
1.	Mon 11-12	Tue 12-12 Lang - AM Baan Lang - PM Baan 1x 6x 60 85% 1x 5x 60 85% 3x 4x 60 85% p20m sp6 Lang - PM Baan 5x 6x 60 60% p20m sp5' Kort  Baan 7x 4x 40 85% p20m sp6 Lang - PM Baan 1x 6x 60 85% 1x 5x 60 85% 3x 4x 60 85% p20m sp6 Kracht Algemeen Iliopsoas (keiser) 4x8x60% pk Planking Bosu 4x60'' Squat 1B 4x8x60% pk Scissors 4x16x60% Hip Thrust 4x7x75%	Wed 13-12	Thu 14-12 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' Kort Baan 2x 1x 180 55% 1x 240 50% 1x 120 60% 1x 240 50% 1x 180 55% p1'30 sp5' Lang - PM Baan 1x 6x 150 75% p5'	Fri 15-12 Lang  Baan 1x 3x 90 100% 1x 3x 60 100% 1x 3x 60 95% p3' sp6' Kort  Baan 4x 1x 150 70% 1x 80 80% p60'' sp5,6,8	Sat 16-12 Kracht Binnen Hang Power Clean 3x5x85% Good morning 4x8x60% Legpress 1B 4x8x60% pk Knee-Rest-Hip-Swing 4x8 pk Hip Thrust 4x10x60% Horz.-Abs-squat 4x10pk +10-15kg StepUp Ins.Oms 4x4x60% pk Kopenhagen - Side Plank combi 3x12x60% pk	Sun 17-12Try Out Games 2023
2.	Mon 18-12	Tue 19-12 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 Algemeen Binnen Glute-Lift 4x12x60% pk Legpress 4x15x50% (snel) H-Bosu 4x20'' Hip Thrust 1B 4x5x75% pk Keiser start 4x5	Wed 20-12	Thu 21-12 Lang Baan 4x 3x 300 60% p2' sp4 Lang - Horde PM Baan 4x 2x 200 60% p90'' sp5,6,8 Lang  Baan 4x 2x 200 60% p90'' sp5,6,8 Kort Baan 3x 3x 180 75% p4' sp6,8'	Fri 22-12 Lang  Baan 3x 1x 120 95% 1x 60 95% p90'' sp8,10 Kort  Binnen	Sat 23-12Eindejaarsmeeting Kracht  Clean Lunge 3x5x75% Good morning 4x8x60% Legpress 1B 4x8x60% pk Rug armen over bal 4x12 Hip Thrust 1B 4x5x75% pk Ab Roll-outs 4x10x60% StepUp Ins.Oms 4x4x60% pk Glute-Lift 3x8x75% pk	Sun 24-12
3.	Mon 25-12	Tue 26-12 Kort - Horde Baan 6x 1x 40 80% 1x 40 80% p30'' sp5 Kort  Baan 6x 1x 40 80% 1x 40 80% p20'' sp5 Lang Baan 3x 3x 100 75% p2' sp6' Lang - Horde Baan 3x 3x 100 75% p3' sp6 Kort  Baan 6x 1x 60 70% 1x 60 70% p30'' sp5	Wed 27-12	Thu 28-12 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 PM Baan 1x 4x 400 50% p4 Lang+ Baan 4x 1x 250 55% 1x 150 75% p1'30 sp6,8,10	Fri 29-12 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 Lang  Binnen	Sat 30-12 Kracht  Hang Power Clean 3x5x80% Planking Bosu 4x60'' +10kg Legpress 1B 3x10x60% pk Balzitten 4x60'' roteren met bal Hip Thrust 4x8x70% Single Leg HyperExtension 4x8x60% pk Stepup Uitval 3x5x60% pk H-Bump 4x16	Sun 31-12

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