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Uploaded by Tomas Bukauskas

TRAINING - 3X PER WEEK - FL

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DAY
FL 1
FL 1
FL 1
FL 1
FL 1
FL 1
LETTER
A1
B1
C1
D1
E1
F1
EXERCISE
Front Lever
Front Lever Pull
Band Front Lever
Dragon Flag
Horizontal Scap Pull
Front Lever Pull-Down
FL 2
FL 2
FL 2
FL 2
FL 2
A1
B1
C1
D1
D2
FL 3
FL 3
FL 3
FL 3
FL 3
FL 3
A1
B1
C1
D1
E1
F1
FL - WEEK 1
INTENSITY
SETS
3
3
3
3
3
3
REPS
8 - 15s
3-6
15 - 30s
5 - 10
6 - 8 + 10s
8 - 10
REST (Mins)
3
3
2
2
1
1
Front Lever
Front Lever Eccentric
Band Front Lever
Dragon Flag
Tricep Kickback
3
3
3
3
3
8 - 15s
3-5
15 - 30s
5 - 10
8 - 12
3
3
2
Front Lever
Front Lever Pull
Band Front Lever
Dragon Flag
Horizontal Scap Pull
Front Lever Pull-Down
3
3
3
3
3
3
8 - 15s
3-6
15 - 30s
5 - 10
6 - 8 + 10s
8 - 10
3
3
2
2
1
1
1
DAY
FL 1
FL 1
FL 1
FL 1
FL 1
FL 1
LETTER
A1
B1
C1
D1
E1
F1
EXERCISE
Front Lever
Front Lever Pull
Band Front Lever
Dragon Flag
Horizontal Scap Pull
Front Lever Pull-Down
FL 2
FL 2
FL 2
FL 2
FL 2
A1
B1
C1
D1
D2
FL 3
FL 3
FL 3
FL 3
FL 3
FL 3
A1
B1
C1
D1
E1
F1
FL - WEEK 2
INTENSITY
SETS
3
3
3
3
3
3
REPS
8 - 15s
3-6
15 - 30s
5 - 10
6 - 8 + 10s
8 - 10
REST (Mins)
3
3
2
2
1
1
Front Lever
Front Lever Eccentric
Band Front Lever
Dragon Flag
Tricep Kickback
3
3
3
3
3
8 - 15s
3-5
15 - 30s
5 - 10
8 - 12
3
3
2
Front Lever
Front Lever Pull
Band Front Lever
Dragon Flag
Horizontal Scap Pull
Front Lever Pull-Down
3
3
3
3
3
3
8 - 15s
3-6
15 - 30s
5 - 10
6 - 8 + 10s
8 - 10
3
3
2
2
1
1
1
DAY
FL 1
FL 1
FL 1
FL 1
FL 1
FL 1
LETTER
A1
B1
C1
D1
E1
F1
EXERCISE
Front Lever
Front Lever Pull
Band Front Lever
Dragon Flag
Horizontal Scap Pull
Front Lever Pull-Down
FL 2
FL 2
FL 2
FL 2
FL 2
A1
B1
C1
D1
D2
FL 3
FL 3
FL 3
FL 3
FL 3
FL 3
A1
B1
C1
D1
E1
F1
FL - WEEK 3
INTENSITY
SETS
3-4
3
3
3
3
3
REPS
8 - 15s
3-6
15 - 30s
5 - 10 + 10s
8 - 10 + 10s
8 - 10
REST (Mins)
3
3
2
2
1
1
Front Lever
Front Lever Eccentric
Band Front Lever
Dragon Flag
Tricep Kickback
3-4
3
3
3
3
8 - 15s
3-5
15 - 30s
5 - 10 + 10s
8 - 12
3
3
2
Front Lever
Front Lever Pull
Band Front Lever
Dragon Flag
Horizontal Scap Pull
Front Lever Pull-Down
3-4
3
3
3
3
3
8 - 15s
3-6
15 - 30s
5 - 10 + 10s
8 - 10 + 10s
8 - 10
3
3
2
2
1
1
1
DAY
FL 1
FL 1
FL 1
FL 1
FL 1
FL 1
LETTER
A1
B1
C1
D1
E1
F1
EXERCISE
Front Lever
Front Lever Pull
Band Front Lever
Dragon Flag
Horizontal Scap Pull
Front Lever Pull-Down
FL 2
FL 2
FL 2
FL 2
FL 2
A1
B1
C1
D1
D2
FL 3
FL 3
FL 3
FL 3
FL 3
FL 3
A1
B1
C1
D1
E1
F1
FL - WEEK 4
INTENSITY
SETS
3-4
3-4
3
3
3
3
REPS
8 - 15s
3-6
15 - 30s
5 - 10 + 10s
8 - 10 + 10s
10 - 12
REST (Mins)
3
3
2
2
1
1
Front Lever
Front Lever Eccentric
Band Front Lever
Dragon Flag
Tricep Kickback
3-4
3-4
3
3
3
8 - 15s
3-5
15 - 30s
5 - 10 + 10s
12 - 15
3
3
2
Front Lever
Front Lever Pull
Band Front Lever
Dragon Flag
Horizontal Scap Pull
Front Lever Pull-Down
3-4
3-4
3
3
3
3
8 - 15s
3-6
15 - 30s
5 - 10 + 10s
8 - 10 + 10s
10 - 12
3
3
2
2
1
1
1
DAY
FL 1
FL 1
FL 1
FL 1
FL 1
FL 1
LETTER
A1
B1
C1
D1
E1
F1
EXERCISE
Front Lever
Front Lever Pull
Band Front Lever
Dragon Flag
Horizontal Scap Pull
Front Lever Pull-Down
FL 2
FL 2
FL 2
FL 2
FL 2
A1
B1
C1
D1
D2
FL 3
FL 3
FL 3
FL 3
FL 3
FL 3
A1
B1
C1
D1
E1
F1
FL - WEEK 5
INTENSITY
SETS
4-5
3-4
3
3
3
3
REPS
8 - 15s
3-6
15 - 30s
6 - 12 + 15s
8 - 10 + 15s
10 - 12
REST (Mins)
3
3
2
2
1
1
Front Lever
Front Lever Eccentric
Band Front Lever
Dragon Flag
Tricep Kickback
3-4
3-4
3
3
3
8 - 15s
3-5
15 - 30s
6 - 12 + 15s
12 - 15
3
3
2
Front Lever
Front Lever Pull
Band Front Lever
Dragon Flag
Horizontal Scap Pull
Front Lever Pull-Down
4-5
3-4
3
3
3
3
8 - 15s
3-6
15 - 30s
6 - 12 + 15s
8 - 10 + 15s
10 - 12
3
3
2
2
1
1
1
DAY
FL 1
FL 1
FL 1
FL 1
FL 1
FL 1
LETTER
A1
B1
C1
D1
E1
F1
EXERCISE
Front Lever
Front Lever Pull
Band Front Lever
Dragon Flag
Horizontal Scap Pull
Front Lever Pull-Down
FL 2
FL 2
FL 2
FL 2
FL 2
A1
B1
C1
D1
D2
FL 3
FL 3
FL 3
FL 3
FL 3
FL 3
A1
B1
C1
D1
E1
F1
FL - WEEK 6
INTENSITY
SETS
4-5
4-5
3
3
3
3
REPS
8 - 15s
3-6
15 - 30s
6 - 12 + 15s
8 - 10 + 15s
10 - 15
REST (Mins)
3
3
2
2
1
1
Front Lever
Front Lever Eccentric
Band Front Lever
Dragon Flag
Tricep Kickback
3-4
3-4
3
3
3
8 - 15s
3-5
15 - 30s
6 - 12 + 15s
12 - 15
3
3
2
Front Lever
Front Lever Pull
Band Front Lever
Dragon Flag
Horizontal Scap Pull
Front Lever Pull-Down
4-5
4-5
3
3
3
3
8 - 15s
3-6
15 - 30s
6 - 12 + 15s
8 - 10 + 15s
10 - 15
3
3
2
2
1
1
1
DAY
FL 1
FL 1
FL 1
FL 1
FL 1
FL 1
LETTER
A1
B1
C1
D1
E1
F1
EXERCISE
Front Lever
Front Lever Pull
Band Front Lever
Dragon Flag
Horizontal Scap Pull
Front Lever Pull-Down
FL 2
FL 2
FL 2
FL 2
FL 2
A1
B1
C1
D1
D2
FL 3
FL 3
FL 3
FL 3
FL 3
FL 3
A1
B1
C1
D1
E1
F1
FL - WEEK 7
INTENSITY
SETS
4-5
4-5
3
3
3
3
REPS
8 - 15s
3-6
15 - 30s
6 - 12 + 15s
8 - 12 + 15s
10 - 15
REST (Mins)
3
3
2
2
1
1
Front Lever
Front Lever Eccentric
Band Front Lever
Dragon Flag
Tricep Kickback
3-4
3-4
3
3
3
8 - 15s
3-5
15 - 30s
6 - 12 + 15s
12 - 15
3
3
2
Front Lever
Front Lever Pull
Band Front Lever
Dragon Flag
Horizontal Scap Pull
Front Lever Pull-Down
4-5
4-5
3
3
3
3
8 - 15s
3-6
15 - 30s
6 - 12 + 15s
8 - 12 + 15s
10 - 15
3
3
2
2
1
1
1
FL - WEEK 8 (Deload)
INTENSITY
DAY
FL 1
FL 1
FL 1
FL 1
FL 1
FL 1
LETTER
A1
B1
C1
D1
E1
F1
EXERCISE
Front Lever
Front Lever Pull
Band Front Lever
Dragon Flag
Horizontal Scap Pull
Front Lever Pull-Down
SETS
2
2
2
2
2
2
REPS
8 - 15s
3-6
15 - 30s
6 - 12 + 15s
8 - 12 + 15s
10 - 15
REST (Mins)
3
3
2
2
1
1
FL 2
FL 2
FL 2
FL 2
FL 2
A1
B1
C1
D1
D2
Front Lever
Front Lever Eccentric
Band Front Lever
Dragon Flag
Tricep Kickback
2
2
2
2
2
8 - 15s
3-5
15 - 30s
6 - 12 + 15s
12 - 15
3
3
2
FL 3
FL 3
FL 3
FL 3
FL 3
FL 3
FL 3
A1
B1
C1
D1
E1
F1
G1
Max Front Lever
Front Lever
Front Lever Pull
Band Front Lever
Dragon Flag
Horizontal Scap Pull
Front Lever Pull-Down
1
2
2
2
2
2
2
max test
8 - 15s
3-6
15 - 30s
6 - 12 + 15s
8 - 12 + 15s
10 - 15
3
3
3
2
2
1
1
1
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