Mon 26th Oct

I had planned a session but then some members came into the gym early so I just ended up playing around a bit...

A. Handstand hold practice

B. Pushup Ladder 10-1

C1. Standing Press 3 x 10 30kg
C2. Muscle Snatch 3 x 5 30kg

D. Pullup Practice

Kiss-the-wrist-pull-ups, got the idea for these from a Poliquin video I saw with GSP the other day. Serious work on the lats and grip. About the only thing I'm kissing these days, lulz #foreveralone #pullups #grip #lats #strength #grappling #bjj #jiujitsu #stability #core #backday

A video posted by David McConkey (@davidmcconkeybjj) on Oct 26, 2015 at 2:16pm PDT

E. Core 2 rounds ->
Knee Raises x 10 / Ab Wheel Roll Outs x 10 / Plate Russian Twists x 12 each side / Side Bends x 15 each side


Sat 24th Oct

Glute walks / banded glute bridges
handstand practice

Banded Romanian Deadlifts, some added resistance for more lat / upper back engagement and of course challenges grip strength even more. Posterior chain was working hard here! 😁 #deadlift #romaniandeadlift #resistance #bands #lat #back #activation #grip #strength #bjj #jiujitsu

A video posted by David McConkey (@davidmcconkeybjj) on Oct 24, 2015 at 8:40am PDT

A. Banded RDL 4 x 6 80/90/110/120
B1. Walking Lunge 3 x 10/10 20kg db's
B2. Chins 3 x 10
C1. Barbell Row 3 x 10
C2. Glute Ham Raises 3 x 6
D. Curls x 20,20,10 empty bar


Fri 23rd Oct

A. Bench -> build up to heavy 5 reps 70,80,85,90kg

B. Close Grip Bench 3 x 10 50kg + chains, 50kg + chains, 50kg

C1. EZ Bar Curls + chains 3 x 12
C2. DB Shrugs 45kg dbs
C3. Bandpushdowns x 3 sets 25,25,50