Page 130 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf
P. 130
TRAINING EXAMPLE
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LEVEL 2:
Hanging on the straps with straight arms, strad- dle the legs, keeping them parallel to the floor and at a 90o angle with respect to the torso, and with a maximum angle of about 135o between them. Perform a meathook to the right and re- turn to the starting position, (legs parallel to the floor and at a 90o angle with respect to the torso) then perform a meathook to the left and then return again to the starting position. Repeat.
3
1
— 4to6setsof45to60seconds(arounda total amount of 14 to 22 meathooks per set), rest periods of 2 to 3 minutes between sets. Intensity between 70% and 80% of 1RM. (An- aerobic lactic endurance)
CH. 11. REGULAR/CLASSIC ROLL-UP
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