Sat 4th 

Am - Leg work

A. Split Squats 4  10/8; 50kg + chains
B1. GHR 3 x 10
B2. Skater Squats x 12kg KB 3 x 5/5

then a few hours later

5k Row - 21'33.4

Day 20 (I think!). Tired as f*ck and trained legs earlier. Hardest part is getting going, felt good finishing. #row #rowing #erg #concept2 #aware #awareireland #sdscgym #haroldscross

A photo posted by David McConkey (@david_mcconkey) on Jun 4, 2016 at 10:41am PDT

Fri 3rd 

PM - SDSC Bro Session
A. Mech Advantage DB Press 2 x 7.7.7 25kg dbs (died a death on second round)
B. Timed Barbell Row 3 x 20sec; 90sec rest 50kg 18,19,19reps
C. Band Facepull  y-press 3 x 8; 90sec rest
D. Banded KB Shrugs 3 x 8 w3sec pause at top; 90sec rest 24kg kbs
E. Barbell Curls  50,30,20reps

then at 11pm - 5222m Row - HIT THE 1 MILLION METERS!! :)

Solitude. Friday night at 11:22, I stole the glory and got us to 1 million meters. Massive shout out to everyone in the gym for playing their part. I had formulated the idea to get the gym group to row 1 million meters in 4 weeks to raise money for @awareireland , planning it out initially I thought it might have been a tad too ambitious - we have hit the magic number with over a week to spare!! It has been great to see everyone in @sdscgym get involved for such a worthy cause. The plan is to keep going and see where we finish up on the 12th! 🚣🏻 #row #erg #concept2 #rowing #challenge #1millionmeterrowchallenge #aware #awareireland #fundraiser #fundraising #sdscgym

A photo posted by David McConkey (@david_mcconkey) on Jun 3, 2016 at 3:33pm PDT

Thu 2nd 

AM - East Coast, went through some 50/50 drills and footlocks and then did a good few rounds rolling. Knee feels stronger, no issues while rolling.

PM - Row SDSC 30mins / 7167m

A little under 3 weeks in and we are knocking on the door of 1 million meters! 30mins today / 7167m #row #rowing #1millionmeterrowchallenge #aware #awareireland #fundraising #fundraiser #sdscgym

A photo posted by David McConkey (@david_mcconkey) on Jun 2, 2016 at 12:58pm PDT

Wed 1st 

AM - INIT Yoga

PM - Row SDSC 30mins / 7138m

Another hot day at the office! 🔥 30mins / 7138m #row #rowing #erg #concept2 #fundraiser #fundraising #aware #awareireland #sdscgym

A photo posted by David McConkey (@david_mcconkey) on Jun 1, 2016 at 11:55am PDT

Tue 31st 

Am - East Coast * I'm tracking this a few days later, can't really remember how it went down but did plenty of rounds, knee felt ok, cardio is building. 

PM - Row SDSC 30mins / 6727m

Seriously warm today!! 30mins, steady pace. Injured another finger in #Bjj earlier, so rowing is getting a little more tricky! #row #erg #concept2 #aware #awareireland #fundraising #fundraiser #sdscgym

A photo posted by David McConkey (@david_mcconkey) on May 31, 2016 at 1:07pm PDT

Mon 30th

AM - Init Yoga

PM - SDSC Row 25mins / 5586m

Really stuck for time today. Squeezed in 25 mins here. Got some #yoga done earlier to try and ease out after the #Bjj rounds yesterday and now lots of coaching till tonight 😴😴😴 #row #rowing #aware #awareireland #erg #concept2 #tired #grind #work #sdscgym

A photo posted by David McConkey (@david_mcconkey) on May 30, 2016 at 8:13am PDT