29/06/14 – PTT –

Posted on Jun 28, 2014

Today is a chance to get outdoors and do something a little different. ACTIVE RECOVERY – HILLS A. Head to a very hilly area and trek for 90 minutes and if you have a weight vest or weighted pack feel free to throw it on. This should be 90 minutes of constant work and movement. […]

28/06/14 – PTT –

Posted on Jun 27, 2014

  Still sticking to the de-load week this session although intense will be very low in volume comparative to normal weeks. Spend time at the end of this session on mobility and stretching to get you ready for coming weeks of training. P — MOVEMENT PREP A. Spend 10-15 minutes on mobility B. You will […]

27/06/14 – PTT –

Posted on Jun 26, 2014

COMPLETE REST A. Spend some time on mobility or get in for a yoga session.  

26/6/14 – PTT –

Posted on Jun 25, 2014

MOVEMENT PREP A. Spend 10-15 minutes on overhead mobility and anything else tight B. Wrist prep C. Banded shoulder distraction D. 3 Sets for quality Ring row x10 L-sit x20 seconds Scap push-up x10 EST A. In pairs complete for time Row 3km (Partner Hold Front Rack 80/60kg – From floor) 100 TTB (Partner Hold […]

25/06/14 – PTT –

Posted on Jun 24, 2014

MOVEMENT PREP A. Wrist prep B. Banded shoulder distraction C. 3 Sets with a light band of 10 Dislocates 10 Pull-aparts 10 Whippets D. 3 Sets for quality 20m Alternating leg kick up to HS 30 Seconds Face down hollow hold BALANCE A. Chest to wall HS Hold x60 seconds Rest 60 seconds x3 D. […]

24/06/14 – PTT –

Posted on Jun 23, 2014

-De-load and Record keeping- We will begin a lower volume week today in order to give your body time to recovery before we begin another hard 3 weeks of training. Take this time to catch up on some extra sleep and working on any nagging mobility issues. Avoid performing any extra work, you should finish […]

23/06/14 – PTT –

Posted on Jun 22, 2014

ACTIVE RECOVERY A. 30-45 minutes of steady aerobic activity – Preferably outdoors. B. 30-60 minutes on Mobility or Yoga. C. Get food organized for the week

22/06/14 – PTT –

Posted on Jun 21, 2014

MOVEMENT PREP A. Wrist prep B. 2 Sets with a light DB 10 Arm circles forwards 10 Arm circles backwards 10 Side rasies 10 Bent over flys C. 3 Sets with a moderate band 5 Banded OHS + 5 seconds in bottom position for each rep BALANCE A1. Back to wall HS hold x60 seconds […]

21/06/14 – PTT –

Posted on Jun 20, 2014

Emil is heading back home after a few months training with the PTT group. He has made some solid progress and will continue following the program back home with a friend. Wishing you all the best from everyone at CFSK. MOVEMENT PREP A. Row or Run 1km – light effort B. 10-15 Minutes of hip, […]

20/06/14 – PTT –

Posted on Jun 19, 2014

COMPLETE REST

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