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October 2022

3.	Mon 26-09	Tue 27-09	Wed 28-09	Thu 29-09 Lang Baan 1x 1x 500 50% 1x 1x 450 52% 1x 1x 400 54% 1x 1x 350 56% 1x 1x 300 57% 1x 1x 250 60% P5'	Fri 30-09	Sat 01-10Clubkampioenschappen Prins Hendrik 2022	Sun 02-10Clubkampioenschappen AV-LGD 2022
1.	Mon 03-10 Lang baan 5x 4x 100 65% p1'30 sp5'	Tue 04-10 Lang baan 4x 4x 100 65% p2' sp5' Lang - Alt Baan Kort Baan 4x 1x 180 50% 1x 160 60% 1x 140 70% p1'30 sp4,6,8 Lang Baan 4x 3x 200 50% p1'30 sp5' Lang baan 4x 3x 100 55% p2' sp5'	Wed 05-10	Thu 06-10 Kort baan 1x 4x 90 65% 1x 4x 80 70% 1x 4x 70 75% 1x 4x 60 80% 1x 4x 50 85% p2' sp6' Lang Baan 4x 3x 200 50% p1'30 sp6-7' Lang Baan 4x 4x 200 50% p1'30 sp5' Lang Alt Baan 2x 1x 4'00 50% 1x 3'30 50% 1x 3'00 50% 1x 2'30 50% 1x 2'00 50% p1' sp6' p2' Lang Baan - PM 2x 3x 150 70% p4' sp8'	Fri 07-10 Lang  Baan PM 3x 1x 100 85% 1x 80 90% 1x 60 95% p2' sp5'	Sat 08-10 Kracht Baan Planking Bosu 4x90'' Legpress 5x12x60% Scissors 4x16x20kg H-Bump 4x15 Dragonfly 4x5 Hip Thrust 4x12x60% Hang Power Clean 5x10x60%	Sun 09-10
2.	Mon 10-10 Lang Baan 3x 1x 180 60% 1x 160 61% 1x 140 62% 1x 120 63% p2' sp6'	Tue 11-10 Lang Baan 2x 2x 400 50% p3' sp5' Lang Baan 3x 1x 180 60% 1x 160 61% 1x 140 62% 1x 120 63% 1x 100 64% p2' sp6' Kort  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% 1x 7x 40 85% p1'30 sp5 Kort - Horde Baan 1x 5x 80 75% 1x 5x 60 80% 1x 5x 40 85% p1'30 sp5 Algemeen Binnen Legpress 4x12x60% Hang Power Clean 5x10x60% Hamstring lean 4x40'' Ab Roll-outs 4x8 Iliopsoas (keiser) 4x8x60% pk	Wed 12-10	Thu 13-10 Lang Baan 3x 3x 400 50% p2' sp5' Kort Baan 3x 1x 150 55% 1x 130 65% 1x 110 75% 1x 90 85% p2 sp6,8,10 Lang - Horde Baan 3x 2x 200 60% p2' sp5'	Fri 14-10 Kort Baan 2x 1x 180 70% 1x 140 80% 1x 100 90% p3' sp8'	Sat 15-10 Lang  Baan 2x 1x 300 50% 1x 250 55% 1x 200 60% 1x 150 65% p4' sp8' Kracht Binnen Hamstring lean 4x45 Ab Roll-outs 4x10 +10kg Good morning 4x8x60% Squat 1B 4x8x60% pk Box Jumps 5x12 Hip Thrust 1B 4x8x60% pk Clean Lunge 4x8x60% pk	Sun 16-10 Kracht Binnen Hamstring lean 4x45 Ab Roll-outs 4x10 +10kg Good morning 4x8x60% Squat 1B 4x8x60% pk Box Jumps 5x12 Hip Thrust 1B 4x8x60% pk Clean Lunge 4x8x60% pk
3.	Mon 17-10 Lang Baan 3x 3x 100 75% p1'30' sp5',6'	Tue 18-10 Lang Baan 2x 2x 400 50% p2' sp5' Lang Baan 4x 3x 100 75% p1'30' sp4',5',6' Kort  Baan 3x 4x 60 75% p1'30 sp4' Lang -PM Baan 4x 3x 30 75% p1'30 sp5'	Wed 19-10	Thu 20-10 Lang Baan 3x 3x 300 50% p1'30 sp6,8 Alternatief weg 4x 4x 1' 60% p30'' sp2' Kort Baan 2x 1x 240 50% 1x 210 55% 1x 180 60% 1x 150 65% p3' sp8' Lang PM Baan 1x 2x 300 70% p8'	Fri 21-10 Kort  Baan 3x 4x 60 75% p1'30 sp4'	Sat 22-10 Kracht Binnen Knee-Rest-Hip-Swing 4x8 pk Glide-and-stretch 4x6 pk Ab Roll-outs 4x10 +10kg Balzitten 4x60 Squat 1B 4x8x60% pk Good morning 4x8x60% Hip Thrust 1B 4x8x60% pk Clean Lunge 4x8x60% Lang  Baan 1x 1x 180 70% 1x 90 85% 1x 1x 160 75% 1x 80 90% 1x 1x 140 80% 1x 70 95% 1x 1x 120 85% 1x 60 95% p1'30 sp4,6,8	Sun 23-10 Kracht Binnen Hamstring lean 4x40'' hyper extension 4x8x60% Ab Roll-outs 4x10 +10kg Balzitten 4x60'' Squat 1B 4x8x60% pk Good morning 4x8x60% Hip Thrust 4x12x40% pk Hang Power Clean 4x10x50%
1.	Mon 24-10 Lang Baan 2x 4x 80 75% 2x 3x 90 75% p20m sp6	Tue 25-10 Lang Baan 2x 4x 80 75% 2x 3x 90 75% p20m sp6 Lang - Alt Baan Lang Baan 3x 1x 400 50% 1x 300 50% 1x 200 50% p3' sp8' Kort Baan 3x 3x 150 70% p2'30 sp5' Kort Baan 3x 3x 150 75% p2' sp6' Kort - Alt Baan 6x 2x 60 60% p40m wandel sp4'	Wed 26-10	Thu 27-10 Kort Baan 2x 5x 50 85% 2x 4x 70 85% p20m sp6' Kort Baan 1x 6x 30 85% 1x 4x 50 85% p20m sp6 Lang Baan 2x 1x 500 56% 1x 400 57% 1x 300 60% 1x 200 62% p3' sp6' Lang Baan 3x 1x 400 50% 1x 300 55% 1x 200 60% p3' sp8' Lang - Alt Weg Lang - PM  3x 2x 100 80% p20m sp6,8	Fri 28-10 Kort Baan 4x 2x 150 75% p2' sp6'	Sat 29-10 Kort Baan 4x 2x 150 75% p2' sp6,7,8' Kracht Baan Planking Bosu 4x90'' Legpress 1B 5x8x60% pk Scissors 4x16x20kg H-Bump 4x15 Dragonfly 4x5 Hip Thrust 4x12x60% Clean Lunge 5x6x60% pk Kracht Baan Planking Bosu 4x90'' Legpress 1B 5x8x60% pk H-Bump 4x15 Hip Thrust 4x10x60% Hang Power Clean 4x10x60%	Sun 30-10 Kracht Baan Planking Bosu 4x90'' Legpress 1B 5x8x60% pk Scissors 4x16x20kg H-Bump 4x15 Ab Roll-outs 4x10 Hip Thrust 4x12x60% Clean Lunge 5x6x60% pk
2.	Mon 31-10	Tue 01-11 Lang Baan 1x 4x 200 56% 1x 4x 160 62% 1x 4x 120 67% p60'' sp6' Lang - Alt Baan 4x 1x 300 55% 1x 200 55% p1'30 sp5,6,8 Kort Baan 2x 3x 300 50% p3' sp6' Kort  Baan 3x 2x 200 50% p2' sp6'	Wed 02-11	Thu 03-11 Kort Baan 5x 1x 120 70% 2x 60 80% p30'' sp6 Kort - Horde Baan 6x 1x 40 80% 1x 60 90% 1x 40 80% p2x20'' sp6 Alternatief Weg + Baan 3x 1x 2'00 50% 1x 2'30 50% 1x 3'00 50% 1x 6x 100 70% p1' sp2', p'2 (100) Lang - Alt Baan 4x 3x 200 55% p1'30 sp5,6,8 Lang AM Baan 4x 2x 300 55% 1x 200 55% p90'' sp5,6,8 Lang PM Baan 4x 2x 200 55% p90'' sp5,6,8 Kort Baan 1x 6x 120 55% sp4'	Fri 04-11 Kort Baan 4x 1x 120 70% 2x 60 80% p30'' sp6	Sat 05-11	Sun 06-11

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