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October 2021

	Mon 27-09	Tue 28-09	Wed 29-09	Thu 30-09	Fri 01-10	Sat 02-10	Sun 03-10
1.	Mon 04-10	Tue 05-10 Lang baan 5x 5x 100 65% p1'30 sp5' Lang Alt Baan 1x 1x 4'00 50% 1x 3'30 50% 1x 3'00 50% 1x 2'30 50% 1x 2'00 50% 1x 1x 600 50% 1x 500 50% 1x 400 50% 1x 300 50% p1' sp6' p2' Kort baan 1x 5x 90 65% 1x 5x 80 70% 1x 5x 70 75% 1x 5x 60 80% 1x 5x 50 85% p2' sp6' Lang baan 4x 3x 100 65% p2' sp5' Kort baan 1x 4x 90 65% 1x 4x 80 70% 1x 4x 70 75% p2' sp7'	Wed 06-10	Thu 07-10 Lang Baan 4x 4x 200 50% p1'30 sp5' Lang Baan 4x 2x 200 50% p1'30 sp5' Kort Baan 4x 1x 180 50% 1x 160 60% 1x 140 70% p1'30 sp4,6,8 Kort Baan 2x 1x 180 50% 1x 160 60% 1x 140 70% p1'30 sp4,6,8	Fri 08-10	Sat 09-10 Lang - Alt Baan 1x 4x 300 55% P5'	Sun 10-10
2.	Mon 11-10 Kort Baan 1x 5x 300 55% p4'	Tue 12-10 Alternatief Weg. 3x 1x 4' 0% 1x 3' 0% 1x 2' 0% 1x 1' 0% 1x 1x 2' 0% 1x 1' 0% p 1' sp 2' Lang Baan 3x 1x 180 60% 1x 160 61% 1x 140 62% 1x 120 63% 1x 100 64% p2' sp6' Lang Baan 3x 1x 180 60% 1x 160 61% 1x 140 62% p2' sp5' Kort  Baan 1x 5x 80 75% 1x 6x 60 80% 1x 7x 40 85% p1'30 sp5' Kort  Baan 1x 5x 80 75% 1x 6x 60 80% p1'30 sp5' Kort - Horde Baan 1x 5x 80 75% 1x 6x 60 80% 1x 7x 40 85% p1'30 sp5 Kort - Horde Baan 1x 5x 80 75% 1x 6x 60 80% p1'30 sp5'	Wed 13-10	Thu 14-10 Lang Baan 3x 3x 400 50% p2' sp5' Lang Baan 1x 3x 400 50% 1x 2x 400 50% p2' sp5' Kort Baan 3x 1x 150 55% 1x 130 65% 1x 110 75% 1x 90 85% p2 sp6,8,10 Kort Baan 2x 1x 150 55% 1x 130 65% 1x 110 75% 1x 90 85% p2 sp6,8,10	Fri 15-10	Sat 16-10 Kracht Baan Planking Bosu 4x90'' Legpress 5x12x60% Scissors 4x16x20kg Hip Thrust 4x12x60% Hang Power Clean 5x10x60% H-Bump 4x15 Dragonfly 4x5	Sun 17-10
3.	Mon 18-10 Lang Baan 2x 2x 400 50% p2' sp5'	Tue 19-10 Lang Baan 4x 3x 100 75% p1'30 sp4',5',6' Lang Baan 4x 3x 100 75% p1'30' sp4',5',6' Alternatief weg 4x 4x 1' 60% p30'' sp2' Kort  Baan 3x 4x 60 75% p1'30 sp4'	Wed 20-10	Thu 21-10 Lang Baan 3x 3x 300 50% p1'30 sp6,8 Lang Baan 4x 2x 300 50% p1'30 sp4 Kort Baan 3x 3x 150 70% p2'30 sp5'	Fri 22-10	Sat 23-10 Kracht Binnen Hamstring lean 4x45 Hip Thrust 1B 4x8x60% pk Clean Lunge 4x8x60% pk Ab Roll-outs 4x10 +10kg Good morning 4x8x60% Box Jumps 5x12 Squat 1B 4x8x60% pk	Sun 24-10
1.	Mon 25-10 Lang Baan 4x 2x 200 50% p1'30 sp5'	Tue 26-10 Lang Baan 1x 6x 60 75% 1x 5x 70 75% 1x 4x 80 75% 1x 3x 90 75% p20m sp6 Kort Baan 1x 7x 40 85% 1x 6x 50 85% 1x 5x 60 85% 1x 4x 70 85% p20m sp6 Kort Baan 1x 5x 40 85% 1x 4x 50 85% 1x 3x 60 85% p20m sp6 Alternatief Baan 5x 4x 100 75% p30' sp5	Wed 27-10	Thu 28-10 Kort Baan 2x 1x 240 50% 1x 210 55% 1x 180 60% 1x 150 65% p3' sp8' Kort Baan 2x 1x 210 50% 1x 180 55% 1x 150 60% 1x 120 65% p3' sp8' Lang Baan 2x 1x 500 50% 1x 400 54% 1x 300 57% 1x 200 62% p3' sp8' Lang Baan 3x 1x 400 50% 1x 300 50% 1x 200 50% p3' sp8'	Fri 29-10	Sat 30-10 Kracht Baan Planking Bosu 4x90'' Legpress 1B 5x8x60% pk Scissors 4x16x20kg H-Bump 4x15 Dragonfly 4x5 Hip Thrust 4x12x60% Clean Lunge 5x6x60% pk	Sun 31-10

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