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December 2015

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
3.	Mon 07-12	Tue 08-12 Lang Baan 4x 4x 200 50% p30'' sp6,7,8 Kort Baan 1x 3x 90 100% P4	Wed 09-12 Kracht Binnen Hang Power Clean 4x10x60% Hip Thrust 4x10x60% Balzitten 4x60'' Start Snap 3x4x60% pk Planking Bosu 4x60'' Kort Baan 1x 4x 150 75% P4-5 Algemeen Baan 3x 4x 100 75% p2 sp6	Thu 10-12 Kort baan 1x 4x 60 85% 1x 5x 40 85% 1x 6x 30 85% p3,2,1,1 sp5-6 Lang baan 1x 4x 80 85% 1x 4x 60 85% 1x 4x 40 85% p3,2,1,1 sp5-6 Lang 2 Baan 2x 1x 500 50% 1x 400 54% 1x 300 57% p2 sp8 Lang 3 Baan 2x 1x 500 50% 1x 400 50% 1x 300 50% p2 sp8	Fri 11-12	Sat 12-12	Sun 13-12
3.	Mon 14-12	Tue 15-12 Lang Baan 1x 5x 400 50% p5 Kort Baan 3x 3x 60 90% P3 sp6	Wed 16-12 Algemeen Baan 4x 1x 300 50% 1x 100 80% p60'' sp6,7,8	Thu 17-12 Lang Baan 3x 1x 250 65% 1x 150 75% p3 sp6 Lang 2 Baan 3x 4x 100 55% p1 sp4 Kort Baan 4x 3x 60 85% P20'' sp6-8	Fri 18-12 Kracht Binnen Hang Power Clean 4x10x60% Glute-Lift 2x10x60% pk Planking Bosu 4x60'' Lang Baan 3x 1x 180 75% 1x 90 95% p3 sp6	Sat 19-12	Sun 20-12Indoor Apeldoorn
1.	Mon 21-12 Kracht Binnen Hang Power Clean 4x10x60% Scissors 4x12x60% Planking Bosu 4x60''	Tue 22-12 Kort 1 Baan 3x 1x 150 70% 1x 90 85% 1x 60 95% P2,4 sp8,10 Kort 2 Baan 3x 1x 120 70% 1x 80 85% 1x 60 95% P2,4 sp8,10 Lang 2 Baan 3x 1x 180 70% 1x 120 80% 1x 80 90% P2,4 sp8,10 Lang 2 Baan 3x 1x 180 55% 1x 150 60% 1x 120 65% P3 sp6	Wed 23-12 Kracht  Hip Thrust 4x10x60% Glute-Lift 2x10x60% pk Balzitten 2x90'' Planking Bosu 2x90'' Lang  2x 2x 300 55% 1x 60 95% p2,2 sp6 Kort Baan 2x 2x 180 63% 1x 60 95% p2,2 sp6 Lang 2 Baan 3x 3x 200 55% p1',2' sp6',8'	Thu 24-12 Lang Baan 1x 5x 300 60% P6-8 Lang 2 Baan 2x 3x 300 50% P3 sp6 Kort Baan 3x 2x 60 90% P3 sp5	Fri 25-12	Sat 26-12	Sun 27-12 Kracht Binnen Clean Lunge 2x10x60% pk Hip Thrust 4x10x60% Keiser start 4x5x60% Planking Bosu 4x60''x70% Balzitten 4x60'' H-Bump 4x10x60%
2.	Mon 28-12	Tue 29-12 Lang Baan 4x 2x 200 50% P2 sp5 Lang 2 Baan 1x 4x 400 50% p4 Lang 3 Baan 2x 4x 100 75% p2 sp6	Wed 30-12 Algemeen Baan 1x 5x 400 50% p3 Lang Baan 1x 4x 400 55% p5 Lang Baan 1x 4x 200 53% p5	Thu 31-12 Lang Baan 3x 4x 100 75% p1.5 sp4 Kort Baan 1x 3x 80 90% 1x 3x 60 90% 1x 3x 40 90% p3 sp6 Lang Baan 1x 4x 400 55% p5	Fri 01-01	Sat 02-01Indoor	Sun 03-01 Kracht Binnen Hang Power Clean 4x10x60% Glute-Lift 2x10x60% pk Single Leg HyperExtension 2x4x60% pk Abs-Stretch 4x10x60% Lunge Swing 2x8x60% pk Planking Bosu 4x60''x70%

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