Human Flag Training (Nov 2017)

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HUMAN FLAG TRAINING

13th November (Day 1)

Double Handed Active Hang – BW x 30s, 10kg x 30s, 20kg x 30s, 30s, 28s
Side Plank w Raised Feet – 2 x 30 secs per side
Oblique Bench V-Ups – 3 x 25 per side

14th November (Day 2)

Supported Flag V-Up – 2 x 10 reps, 1 x 12 reps
Supported Flag ISO Hold – 12 secs, 20 secs, 10 secs
Side Plank w Raised Feet – 3 x 10 secs per side

15th November (Day 3)

Double Handed Active Hang – BW x 30s, 20kg x 30s, 30kg x 30s, 35kg x 22s
Single Handed Hang w Rope – 5 x 5 secs per side
2 x 500m Row (2 mins rest) – 1:55, 1:55
Oblique Bench ISO Hold – 3 x 30s per side
Parallel Bar L-Sit Hold – 6 x 10 secs
Jump Rope – 6 x 20 on 10 off

17th November (Day 5)

Tucked Flag w Foot Assistance – 3 x 15 secs
Tucked Flag w Res Band Assistance – 4 x 5-10 secs
Tucked Flag – 6 x 3-5 secs (only 2 on non-dominant side)

Here’s my Day 5 attempt from Instagram

A post shared by 9to5 Strength (@9to5strength) on Nov 17, 2017 at 4:55am PST

[Fraser_9to5]

20th November (Day 8)

Single Handed Active Hang w Rope – 6 x 5 secs, 5 x 10 secs
Side Plank w Raised Feet – 20 secs, 3 x 30 secs per side (+5kg weight)
Oblique Bench ISO Hold – 3 x 30 per side
Rowing Machine – 1000m (2 mins rest) in 3:54.4, 3:56.1

22nd November (Day 10)

Band Supported Full Flag – 10 secs, 5 secs
Band Supported Tucked Flag – 10 secs
Tucked Flag – 2 x 8 secs
Parallel Bar L-Sit Hold – 6 x 12 secs
Single Handed Active Hang w Rope – 3 x 10 secs, 1 x 5 secs
OHP – 10 x 50kg, 5 x 60kg, 3 x 65kg

23rd November (Day 11)

Back Squat – 2 x 5 x 90kg, 5 x 95kg, 2 x 5 x 100kg
RDL – 5 x 70kg, 5 80kg, 5 x 85kg

25th November (Day 13)

Rowing Machine – 2000m in 7:57.4

26th November (Day 14)

Double Handed Active Hang – BW x 30 secs
Side Plank Raised Feet – 30 secs
Oblique Bench ISO Hold – 30 secs
Single Handed Active Hang – 10 secs, 9 secs
Double Handed Active Hang – 35kg x 30 secs
Full Flag – 2 x 1-2 secs
Tucked Flag w Foot Hold – 20 secs, 20 secs, 15 secs
Side Plank on Bar, Feet Raised – 30 secs, 40 secs

[Fraser_9to5]

28 November (Day 16)

Side Plank – 2 x 30 secs, 3 x 30 secs (with 6kg weight)
Single Arm Active Hang – 4 x 10 secs, 1 x 15 secs

30 November (Day 18)

Trying Full Flag

2 December (Day 20)

Trying Full Flag

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