Human Flag Training (Nov 2017) – Fezz’s Log

This topic contains 2 replies, has 1 voice, and was last updated by Fraser Fraser 10 months, 2 weeks ago.

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  • #4215
    Fraser
    Fraser
    Keymaster

    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

  • #4216
    Fraser
    Fraser
    Keymaster

    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

  • #4217
    Fraser
    Fraser
    Keymaster

    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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