Sun 21st

rest day (no yoga)

Sat 20th

* did 2 sessions today 

noon sesssion 

A. Row x 1min for max distance - 375m

Small improvement... #1minrow #erg #concept2 #indoorrowing #rowing #sprint #conditioning #fitness #bjj

A photo posted by David McConkey (@david_mcconkey) on Feb 20, 2016 at 4:56am PST

then

A. Switch grip barbell curls 5 x 10 32.5kg
B. Incline DB Curls -> standing db hammer curls 5 x 10 -> max
C. Prone incline concentration curls 3 x 8/8
D. Band Pushdowns 5 x 20
E. Skullcrushers 4 x 12
F. Bench Dips 2 x 30


evening session

A. Wide Grip inverted Rows 4 x 12
B1. Cuban Press 3 x 10
B2. DB Lat Raise 3 x 10
B3. Prone Incline Flys 3 x 10
C1. Wide Grip pull ups 3 x 5
C2. Tricep Pushups 3 x 10
C3. Band overhead extensions 3 x 20

Clearly right side dominant 😭 Nice to know I have this problem all over and not just my legs. (Also seeing I have no left shoulder either) #imbalances #training #rehab #grip #back #strength #pause #shrugs #bjj #cold

A photo posted by David McConkey (@david_mcconkey) on Feb 21, 2016 at 5:03am PST

Fri 19th

warmup: glute band walks / glute bridges / balance work
swiss ball leg curls 3 x 12 / some trampoline work

A. Front Sqat 5 x 10 50kg
B. RDL 4 x 8 80kg
C. Barbell Spit Squat 3 x 8/8 50kg *did extra set on left leg
D. GHR 2 x 10

* I was stuck for time with this session. It was good, squats felt ok, right wrist / shoulder a little tight but nothing major, knee felt ok. I am gonna try and increase the volume (per session) with the lower body stuff for the next few weeks