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December 2014

2.	Mon 01-12	Tue 02-12 Baan Lang 3x 6x 100 75% p1' sp5 Lang Baan 4x 4x 100 75% p1' sp5' Kort Baan 3x 4x 80 75% p1' sp5	Wed 03-12	Thu 04-12 Lang Baan 4x 3x 200 50% p60'' sp6' Kort Baan 4x 3x 150 50% p90'' sp6'	Fri 05-12	Sat 06-12	Sun 07-12
3.	Mon 08-12	Tue 09-12 Lang Baan 2x 1x 400 55% 1x 300 60% 1x 1x 200 65% p4 sp6 Kort Baan 2x 1x 240 60% 1x 160 65% 1x 1x 120 70% p4 sp6	Wed 10-12	Thu 11-12 Algemeen baan 1x 4x 60 85% 1x 4x 40 85% 1x 4x 30 85% p3,2,1,1 sp5-6 Lang Baan 1x 3x 150 80% 1x 1x 120 80% 1x 1x 90 80% p5,6,7	Fri 12-12	Sat 13-12 Algemeen baan 1x 4x 60 85% 1x 4x 40 85% 1x 4x 30 85% p3,2,1 sp5-6	Sun 14-12
1.	Mon 15-12	Tue 16-12 Kort Baan 4x 1x 160 50% 1x 140 55% 1x 120 60% 1x 100 65% p80'' sp5' Lang Baan 4x 4x 200 50% 1x 180 55% 1x 160 60% 1x 140 65% p60'' sp6' Lang baan 4x 1x 400 50% 1x 300 55% p90'' sp5-6	Wed 17-12	Thu 18-12 Lang Baan 4x 1x 300 50% 1x 120 70% p60'' sp6 Kort Baan 4x 1x 150 60% 1x 80 80% p60'' sp6 Lang Baan 3x 1x 600 50% 1x 200 65% p3' sp6'	Fri 19-12	Sat 20-12	Sun 21-12Indoor
2.	Mon 22-12	Tue 23-12 Lang Baan 2x 1x 300 50% 1x 250 55% 1x 200 60% p2' sp5 Lang Baan 2x 1x 250 50% 1x 200 55% 1x 150 60% p2' sp5 Kort Baan 1x 3x 90 80% 1x 4x 60 85% 1x 5x 30 90% p4,3,2 sp5	Wed 24-12	Thu 25-12 Algemeen Baan 3x 5x 60 90% p1'30 sp5 Kort Baan 3x 3x 60 80% p3 sp5-6	Fri 26-12	Sat 27-12	Sun 28-12 power  Hip Thrust 3x10x60% Hang Power Clean 4x10x60% Keiser start 3×4×60% StepUp Ins.Oms 3×5×60% Glute-Lift 3×8×60% BBLR 4x15
3.	Mon 29-12	Tue 30-12	Wed 31-12	Thu 01-01 Lang Baan 1x 5x 400 50% p5 Lang 2 Baan 3x 1x 250 65% 1x 150 75% p3 sp6 Kort Baan 4x 1x 150 75% 1x 60 95% p60'' sp5' power  Hang Power Clean 4x10x60% Glute-Lift 3×8×60% MiniPull 4x10x60%	Fri 02-01	Sat 03-01	Sun 04-01 power  Clean Lunge 4x10x60% Start Snap 4×5×60% Scissors 4×12×60% Iliopsoas (keiser) 3×8×60% pk Hamstring lean 4×40'' Lunge Squat 3x6x60% pk

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