Nina Hasakova 2.2- DAY 2

Plank w/ KB switch under

https://www.youtube.com/watch?v=KMsw88aJVYQ
SET 3
REPS 8/8
WEIGHT 6kg
TEMPO
REST
A1
W1 3x8/8 (6kg)
W2 3x10/10 (6kg)
W3 3x8/8 (8kg)
W4 3x10/10 (8kg)

Rotational MB Slam

https://www.youtube.com/watch?v=2ubF0fUggSc
SET 3
REPS 5/5
WEIGHT 3-4kg
TEMPO x
REST 60s
A2
W1 3x5/5
W2 3x6/6
W3 3x7/7
W4 3x8/8

1-Leg Calf ISO push WD

https://www.youtube.com/watch?v=dVCBoZr4UAE
SET 2
REPS 2x(2x5s obe strany)
WEIGHT BW
TEMPO ISO PUSH
REST 45s
B1
W1-2 2x(2x5s obe strany)
W3-4 3x(2x5s obe strany)
AKTIVÁCIA

Horizintal Throw + Acceleration MB

https://www.youtube.com/watch?v=Px0PWea027w
SET 3
REPS 3/3
WEIGHT 3-4kg
TEMPO X
REST 75s
B1
W1 2x3/3
W2 2x4/4
W3 3x3/3
W4 3x4/4

ACC 1st Step Projection w/PB

https://www.youtube.com/watch?v=cORWoYttcto
SET 3
REPS 3/3
WEIGHT BW
TEMPO X
REST
C1
W1 3x3/3
W2 3x4/4
W3 3x5/5
W4 4x4/4

KB HOLD w/ MARCH

https://www.youtube.com/watch?v=pzqQZFS0ASE
SET 3
REPS 5/5
WEIGHT 16kg
TEMPO
REST 75s
C2
W1 3x5/5 (16kg)
W2 3x6/6 (16kg)
W3 3x7/7 (16kg)
W4 4x5/5 (16kg)

1 LEG AIR 2 ARM H ROW DB

https://www.youtube.com/watch?v=cG7g3Jx2ERI
SET 3
REPS 5/5
WEIGHT 7/7kg
TEMPO 112
REST
D1
W1 3x5/5 (7/7kg)
W2 3x6/6 (7/7kg)
W3 3x7/7 (7/7kg)
W4 3x6/6 (8/8kg)

LM 1-ARM V PUSH

https://www.youtube.com/watch?v=5Cs27w8WVz4
SET 3
REPS 6/6
WEIGHT 5kg (kotúč)
TEMPO 112
REST 90s
D2
W1 3x6/6 (5kg)
W2 3x8/8 (5kg)
W3 3x6/6 (7.5kg)
W4 3x6/6 (7.5kg)
(10kg olympijská tyč)

Shuttle run 5m

https://www.youtube.com/watch?v=9pb6JX2ulDU
SET
REPS
WEIGHT
TEMPO
REST
W1-2 - 8X 10S ON / 20S OFF
W3-4 - 8X 10S ON / 20S OFF