New

October 2023

5.	Mon 25-09 Kort Baan 3x 5x 60 80% p1'30 sp6',8'	Tue 26-09 Kracht Binnen Mini Lift 4x10x60% Glute-Lift 4x12x15kg (!) pk Ab Roll-outs 6x6 Clean Lunge 4x6x60% pk Seated Box Jump 4x6 Squat 1B 4x8x60% Stepup Inspr. 4x5+15kg p.k Lang Baan 4x 1x 300 50% 2x 100 70% p1' sp5'	Wed 27-09	Thu 28-09 Kort  Baan Lang Baan 3x 1x 200 60% 1x 400 50% 1x 1x 200 60% p4'	Fri 29-09	Sat 30-09Clubkampioenschappen Prins Hendrik 2023	Sun 01-10Clubkampioenschappen 2023 Kracht Binnen Planking Bosu 5x40'' Legpress 5x10x60% Scissors 4x12x20kg Good morning 4x10x60% Seated Box Jump 4x8 Hang Power Clean 5x8x60% Hip Thrust 4x10x60% Glute-Lift 3x12x60% pk
7.	Mon 02-10	Tue 03-10 Horde - Kort Baan	Wed 04-10	Thu 05-10 Kort Baan 4x 1x 250 55% 1x 150 65% 1x 50 95% p60''-60'' sp5,6,7 Kracht Binnen Iliopsoas (keiser) 3x8x60% pk Planking Bosu 6x30 +10kg Glute-Lift 3x12x60% pk Good morning 4x10x60% Seated Box Jump 4x6 Hip Thrust 4x10x60% Hang Power Clean 4x10x60%	Fri 06-10	Sat 07-10	Sun 08-10
1.	Mon 09-10 Kracht Baan Planking Bosu 4x90'' Legpress 5x12x60% Scissors 4x16x20kg H-Bump 4x15 Dragonfly 4x5 Hip Thrust 4x12x60% Hang Power Clean 5x10x60%	Tue 10-10 PM Lang  Baan Algemeen baan 4x 4x 100 65% p2' sp5' Lang baan 5x 4x 100 65% p1'30 sp5'	Wed 11-10	Thu 12-10 Lang Baan 4x 3x 200 50% p1'30 sp5' Lang Baan 4x 4x 200 50% p1'30 sp5' Lang Baan - PM 2x 3x 150 70% p4' sp8' Kort baan 1x 4x 90 65% 1x 4x 80 70% 1x 4x 70 75% 1x 4x 60 80% 1x 4x 50 85% p2' sp6'	Fri 13-10 Kort Baan 3x 5x 60 80% p1'30 sp6',8'	Sat 14-10 Kracht Baan Planking Bosu 4x90'' Legpress 5x12x60% Scissors 4x16x20kg H-Bump 4x15 Dragonfly 4x5 Hip Thrust 4x12x60% Hang Power Clean 5x10x60%	Sun 15-10 Kracht Baan Planking Bosu 4x90'' Legpress 5x12x60% Box Jumps 4x16x20kg H-Bump 4x15 Horz.-Abs-squat 4x5 Hip Thrust 4x12x60% Hang Power Clean 5x10x60% Iliopsoas (keiser) 4x8x60% pk
2.	Mon 16-10	Tue 17-10 Lang Baan 3x 1x 180 60% 1x 160 62% 1x 140 64% 1x 120 66% 1x 100 68% p2' sp6' Kort  Baan 1x 5x 80 75% 1x 6x 60 80% 1x 7x 40 85% p1'30 sp5' Algemeen Binnen Legpress 4x12x60% Hang Power Clean 5x10x60% Hamstring lean 4x40'' Ab Roll-outs 4x8 Iliopsoas (keiser) 4x8x60% pk Kort - Horde Baan 1x 5x 80 75% 1x 5x 60 80% 1x 5x 40 85% p1'30 sp5	Wed 18-10	Thu 19-10 Lang Baan 3x 3x 400 50% p2' sp5' Lang Baan 3x 1x 180 60% 1x 160 61% 1x 140 62% 1x 120 63% 1x 100 64% p2' sp6' Kort Baan 3x 1x 150 55% 1x 130 65% 1x 110 75% 1x 90 85% p2 sp6,8,10 Lang Baan 3x 3x 300 50% p2' sp5' Lang - Horde Baan 2x 2x 200 60% p3' sp6'	Fri 20-10 Lang  Baan 1x 5x 120 80% p5,6,7,8	Sat 21-10 Lang  Baan 2x 1x 300 50% 1x 250 55% 1x 200 60% p4' sp8'	Sun 22-10 Kracht Binnen Hamstring lean 4x45'' Ab Roll-outs 4x10 +10kg Plate Swing Lunge 4x8 x20kg pk Squat 1B 4x8x60% pk Box Jumps 5x12 Hip Thrust 1B 4x8x60% pk Clean Lunge 4x8x60% pk
3.	Mon 23-10	Tue 24-10 Lang Baan 4x 3x 100 75% p1'30' sp4',5',6' Lang Baan 3x 3x 100 75% p1'30' sp5',6' Kort  Baan 3x 4x 60 75% p1'30 sp4' Lang - PM Baan 4x 3x 30 75% p1'30 sp5' Kracht Binnen Horz.-Abs-squat 4x20+10kg Overhead plate step-up 4x4+20kg pk Legpress 1B 4x8x60% pk H-Bump 4x12+10kg Seated Box Jump Single Leg 4x5 pk	Wed 25-10	Thu 26-10 Lang Baan 3x 3x 300 50% p1'30 sp6,8 Lang Baan 4x 2x 300 50% p1'30 sp5,6,7 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 27-10 Kort  Baan 3x 4x 60 75% p1'30 sp4,6'	Sat 28-10 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 Kracht Binnen Knee-Rest-Hip-Swing 4x8+20kg pk Glide-and-stretch 4x6 pk Ab Roll-outs 4x10 +10kg Balzitten 4x60'' +10kg (slow rotate) Squat 1B 4x8x60% pk Overhead plate swing step-up 4x6+20kg pk Hip Thrust 1B 4x8x60% pk Clean Lunge 4x8x60%	Sun 29-10 Kracht Binnen Knee-Rest-Hip-Swing 4x8+bal pk Glide-and-stretch 4x6 pk Ab Roll-outs 4x10 +10kg Balzitten 4x60'' +10kg (slow rotate) Squat 1B 4x8x60% pk Overhead plate swing step-up 4x6+20kg pk Hip Thrust 1B 4x8x60% pk Clean Lunge 4x8x60%
1.	Mon 30-10	Tue 31-10 Lang Baan 2x 4x 70 75% 2x 3x 90 75% p20'' sp6 Lang - PM Baan Kort Baan 3x 3x 150 75% p2' sp6' Kracht Binnen Iliopsoas (keiser) 4x8x60% pk Planking Bosu 4x40'' +10kg Hang Power Clean 10x60% 7x70% 5x80% 2x90% Good morning 4x10x60% Glute-Lift 3x12x60% pk	Wed 01-11	Thu 02-11 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 Baan 3x 1x 500 50% 1x 400 55% 1x 300 60% p3' sp8' Kort Baan 2x 5x 50 85% 2x 4x 70 85% p20m sp6' Lang - PM  3x 2x 100 80% p20m sp6,8	Fri 03-11 Kort Baan 4x 2x 150 75% p2' sp6'	Sat 04-11 Kracht Baan Hang Power Clean 4x12x50% Planking Bosu 4x90'' Legpress 1B 5x8x60% pk Overhead farmers walk 6x20m+40kg (over dopjes @2v) Hip Thrust 4x12x60% Dragonfly 4x5 Scissors 4x16x50% Iliopsoas (keiser) 4x8x60% pk Lang 1 Baan 4x 1x 300 50% 1x 250 55% 1x 200 60% p2 sp4 Lang 2 Baan 3x 4x 100 60% p2 ap6 Kort Baan 4x 2x 150 75% p2' sp6' Kort 2 Baan 5x 1x 10m sleep 20/25kg 0% 1x 20m sleep 15/20kg 0% 1x 30m sleep 10/15kg 0% 1x 30m overhead 10kg 0% 1x 30m dopjes @6v 0% p1'30 sp5	Sun 05-11 Kracht Baan Hang Power Clean 4x12x50% Planking Bosu 4x90'' Legpress 1B 5x8x60% pk Overhead farmers walk 6x20m+40kg (over dopjes @2v) Hip Thrust 4x12x60% Dragonfly 4x5 Scissors 4x16x50% Iliopsoas (keiser) 4x8x60% pk Lang  Binnen

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