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November 2022

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
3.	Mon 07-11	Tue 08-11 Lang Baan 1x 4x 60 vlng. 90% 2x 4x 60 st.st 90% 1x 3x 150 95% p2' (vlg), 1'30 (st.st), 5' (150) sp5 Kort Baan 1x 4x 40 vlng. 90% 2x 4x 40 st.st 90% 1x 3x 120 95% p2' (vlng), 1'30 (st.st), 5' (120) sp5 Lang Baan 4x 4x 100 55% p1' sp4 Lang Weg 3x 3x 40'' 60% 3x 3x 30'' 65% 3x 3x 20'' 70% p20'', 30'', 20'' sp2 Lang 2 Baan 2x 1x 180 60% 1x 150 70% 1x 120 80% p3' sp8' Lang Baan 2x 4x 60 vlng. 90% 2x 4x 60 st.st 90% p2' (vlg), 1'30 (st.st), 5' (150) sp5	Wed 09-11	Thu 10-11 Lang Baan 1x 5x 300 50% sp5' Lang Baan 5x 1x 300 50% 1x 80 95% p20m sp5 Lang Baan 1x 5x 300 60% sp5' Lang - PM Baan 5x 2x 80 90% p20m sp5' Kort Baan 5x 1x 180 50% 1x 30 95% p20m sp5	Fri 11-11 Lang  Baan 4x 1x 100 60% 1x 100 70% 1x 100 80% p50m sp5-6	Sat 12-11 Kracht  Planking Bosu 4x60'' +10kg Legpress 1B 3x10x60% Single Leg HyperExtension 4x8x60% pk Dragonfly 4x6 H-Bump 4x12 Stepup Uitval 3x5x60% pk Hang Power Clean 3x5x80% Hip Thrust 4x8x70% Lang 2 Baan 3x 1x 180 60% 1x 150 70% 1x 120 80% p3' sp8'	Sun 13-11 Kort Baan 5x 1x 180 50% 1x 30 95% p20m sp5
1.	Mon 14-11	Tue 15-11 Lang Baan 1x 5x 100 70% 2x 4x 100 70% 3x 3x 100 70% p20'' p5' Kort Baan 1x 5x 80 75% 2x 4x 80 75% 3x 3x 80 75% p30'' p5' Lang Baan 6x 3x 100 70% p20'' p5 Alternatief Weg / Baan 4x 2x 2' 50% 1x 5x 200 50% p30'' sp2', p2' Horde PM Baan	Wed 16-11	Thu 17-11 Lang Baan 1x 1x 400 54% 1x 1x 600 60% 1x 1x 300 56% 1x 1x 600 60% 1x 1x 400 54% p3'-4' Kort Baan 1x 1x 200 60% 1x 1x 300 55% 1x 1x 150 65% 1x 1x 300 55% 1x 1x 200 60% p3'-4' Lang - PM Baan 1x 5x 150 80% p5'-8'	Fri 18-11 Lang  Baan 3x 3x 80 90% p30m sp5'	Sat 19-11 Kracht  Planking 4x45 Legpress 1B 4x8x60% pk Glute-Lift 3x12x60% pk Good morning 4x8x60% 4x8x60% pk Box Jumps 4x8 +5kg Hang Power Clean 4x7x70% Iliopsoas (keiser) 4x8x60% pk Lang Baan 2x 1x 180 65% 1x 160 70% 1x 140 75% 1x 120 80% p4 sp8'	Sun 20-11
2.	Mon 21-11	Tue 22-11 Alternatief Weg / Baan 3x 1x 3' 50% 1x 2' 50% 1x 1' 50% 1x 3x 150 55% p60'',30'' sp2'30, p2' Kort Baan Lang Baan 3x 1x 240 57% 1x 210 56% 1x 180 54% 1x 150 52% 1x 120 50% p60'' sp5' Algemeen Baan 3x 3x 80 45% 3x 3x 40 55% p30m sp3,4	Wed 23-11	Thu 24-11 Kort Baan 8x 1x 60 75% 1x 30 80% p50m sp4 Lang Baan 2x 1x 300 51% 1x 300 54% 1x 300 56% 1x 300 60% p60'' sp6' Lang Baan 4x 1x 400 50% 1x 300 55% 1x 200 60% p90'' sp4'	Fri 25-11 Lang Baan 3x 1x 120 90% 1x 90 95% p3' sp8,10'	Sat 26-11 Kracht Binnen Glide-and-stretch 4x6 Legpress 1B 4x8x60% Ab Roll-outs 4x8 +15kg Scissors 4x12x60% Iliopsoas (keiser) 3x8x60% pk Box Jumps 1B 4x6 Hang Power Clean 4x7x75% Hip Thrust 1B 4x6x75%	Sun 27-11 Kracht Binnen Glute-Lift 3x8x60% pk Legpress 1B 4x8x60% Ab Roll-outs 4x8 +15kg H-Kicks 5x20'' Box Jumps 1B 4x6 Iliopsoas (keiser) 3x8x60% pk Hang Power Clean 4x7x75% Hip Thrust 4x10x50%
3.	Mon 28-11	Tue 29-11 Kort  Baan 4x 1x 150 70% 1x 90 80% p40'' sp6,8,10 Lang Baan 4x 1x 200 60% 1x 100 60% p40'' sp6,8,10' Lang - PM Baan	Wed 30-11	Thu 01-12 Lang Baan 1x 4x 500 55% p6' Kort Baan 5x 1x 40 90% 1x 30 90% 1x 20 90% p20m sp5-6' Kort 2 Baan 1x 4x 80 75% 1x 4x 60 85% 1x 4x 40 95% p1'30 sp6 Lang - PM Baan	Fri 02-12 Lang Baan 1x 4x 80 75% 1x 4x 60 85% 1x 4x 40 95% p1'30 sp6	Sat 03-12 Kracht Binnen Ab Roll-outs 4x10+10kg Glute-Lift 3x12x60% pk Horz.-Abs-squat 4x12+15kg Squat Jump 4x8x60% Scissors 4x16x60% Good morning 4x8x60% Stepup Uitval 4x5x60% pk Hang Power Clean 5x5x75% Algemeen Baan 4x 1x 240 70% 1x 80 90% p60'' sp8,10,12 Algemeen Baan 4x 1x 200 70% 1x 60 90% p60'' sp8,10,12	Sun 04-12

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