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November 2015

3.	Mon 26-10	Tue 27-10 Lang Baan 3x 3x 200 60% p1 sp5	Wed 28-10	Thu 29-10 Algemeen Baan 1x 5x 70 75% 1x 5x 50 75% 1x 5x 30 75% p90'' sp6 Algemeen Baan 1x 5x 80 75% 1x 5x 60 75% 1x 5x 40 75% p90'' sp6	Fri 30-10	Sat 31-10	Sun 01-11
1.	Mon 02-11	Tue 03-11 Lang Baan 3x 2x 300 55% 2x 200 55% p90 sp5 Kort Baan 6x 1x 40 80% 1x 60 90% 1x 40 80% p2x20'' sp6	Wed 04-11 Kracht Binnen Hang Power Clean 4x10x60% Glute-Lift 2x10x60% pk Planking Bosu 4x60'' Iliopsoas (keiser) 3x8x60% pk Hamstring lean 4x45'' Stepup Inspr. 2x6x60% pk Algemeen Baan 1x 3x 100 75% P2	Thu 05-11 Lang Baan 3x 1x 500 50% 1x 150 75% 1x 90 90% P2 sp6 Kort Baan 3x 1x 250 60% 1x 120 75% 1x 70 90% P2 sp6	Fri 06-11	Sat 07-11	Sun 08-11
2.	Mon 09-11	Tue 10-11 Lang Baan 3x 1x 300 55% 1x 250 55% 1x 200 55% 1x 1x 400 55% p1'30 sp4'30	Wed 11-11	Thu 12-11 Lang Baan 5x 4x 80 75% p40'' sp6 Kort Baan 5x 4x 60 75% p40'' sp6	Fri 13-11 Kracht Binnen Clean Lunge 4x10x60% Planking Bosu 4x60'' Hip Thrust 4x10x60% StepUp Ins.Oms 2x6x60% pk Mini Lift 4x10x60% Algemeen Baan 1x 3x 100 75% P2	Sat 14-11	Sun 15-11
3.	Mon 16-11 Kort Baan 1x 4x 120 75% p5-6 Kracht Binnen Hang Power Clean 4x10x60% Glute-Lift 2x10x60% pk Planking Bosu 4x60''	Tue 17-11 Lang Baan 4x 1x 200 55% 1x 200 60% p1 sp4'30 Kort 1 Baan 1x 2x 150 60% 1x 2x 120 70% 1x 2x 90 80% 1x 2x 60 90% P2 sp6 Kort 2 Baan 2x 4x 60 85% P4 sp8	Wed 18-11	Thu 19-11 Lang Baan 1x 4x 500 55% p6 Kort Baan 1x 5x 300 55% p5-6	Fri 20-11	Sat 21-11	Sun 22-11
3.	Mon 23-11 Kort Baan 3x 1x 120 60% 1x 60 90% p1 sp4 Kracht Binnen Clean Lunge 2x10x60% pk Balzitten 4x60'' Planking Bosu 4x60'' Hip Thrust 4x10x60%	Tue 24-11 Lang  2x 1x 250 55% 1x 150 65% 1x 100 75% 2x 1x 200 55% 1x 150 65% p1 sp5-6 Kort Baan	Wed 25-11	Thu 26-11 Kort Baan 2x 1x 200 60% 1x 160 64% 1x 120 68% 1x 80 72% 1x 60 76% p3,sp6 Lang Baan 4x 1x 300 55% 1x 100 75% p60'' sp5,6,8 Kort 2 Baan -4x 1x 200 65% 1x 80 80% p60'' sp5,6,8	Fri 27-11	Sat 28-11	Sun 29-11
2.	Mon 30-11 Kort Baan 1x 4x 200 55% P5 Kracht Binnen Planking Bosu 4x60'' Glute-Lift 2x10x60% pk Mini Lift 4x10x60% Stepup Inspr. 2x6x60% pk Hang Power Clean 4x10x60%	Tue 01-12 Lang Baan 2x 1x 200 60% 1x 150 65% 1x 200 60% 2x 1x 250 55% 1x 200 60% 2x 1x 200 60% p1.5 sp4 Kort Baan	Wed 02-12	Thu 03-12 Kort Baan 4x 1x 150 60% 1x 80 80% p60'' sp6 Lang Baan 4x 1x 300 50% 1x 120 70% p60'' sp6	Fri 04-12	Sat 05-12	Sun 06-12

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