Thu 28th

Paul Schreiner BJJ camp - Gi

Wed 27th 

Yoga - Init Yoga

Tue 26th

A. Chins 3,3,3,3,3,3  15, 20, 25 , 30 , 33, 33

B. 2k row 7'00.5

Mon 25th 

Poor effort in tracking my training lately! I re-injured my left ankle since the British Nationals, so I haven't been doing much BJJ.

Tue 19th July

A1. Bench 8 x 10; 1min rest 60kg
A2. Barbell Row 8 x 10; 1min rest 55kg
B1. DB Shoulder Press 3 x 12; 2min rest 17.5kg dbs
B2. DB Hammer curls 3 x 20; 2min rest 10kg dbs

Mon 18th 

AM - Yoga

PM - SDSC

Assault Bike 30mins -> 30sec work / 30sec rest
Aerobic - maintained 75RPM for 13mins then it was 68-72RPM

Well fuck this machine. One way to ruin the hottest day of the year - > 30mins of 30sec on / 30sec off. Average rpm was 75 up to 13mins then 72~68rpm #map1 #conditioning #fitness #cardio #assaultbike #bjj #mastersjiujitsu #oldmanconditioning #sdscgym

A photo posted by David McConkey (@david_mcconkey) on Jul 18, 2016 at 10:01am PDT

Sat 16th

Fri 15th 

AM - Yoga

PM - SDSC Bro session with Neil

A. DB Row 10-20-30-40 each arm 30kg/20kg/17.5kg/12.5kg
B. EZ Bar Curls 25-20-15-10
C1. Chins 3 x 10
C2. FacePulls 3 x 15

Thu 14th 

Am - Yoga


Tue 12th

AM - East Coast BJJ - this was when I hurt my left ankle again, popped in a straight foot lock :(

Mon 4th July

Am - Yoga

PM - SDSC
A1. RDL 4 x 6 80,90,95,100kg
A2. Handstand (pushup) practice
B. Assault bike 2 rounds of: 3 x 20sec/1:40rest

*only hit 1000watts once, just feel like I cant dig deep on this - maybe try smaller durations to hit that peak more? cals were 13-11ish

Sun 3rd 

Open mat East Coast, got a few rounds in, mostly nogi. Was getting caught with half guard sweeps, letting opponent control my outside leg, need to lock down opponents upper body more and work those knee slide passes. Also when stuck on wrong side 50/50, use the outside / free leg to pendulum to gain momentum to get on attacking side or stand up. 

Sat 2nd 

Just some beach muscle stuff

Fri 1st 

A1. Barbell Row 10 x 10 50kg
A2. DB Shoulder Press 10 x 10 15kg dbs
B. Barbell Curls 2 x 5 @5015 30kg

Thu 30th June 

Am - Yoga then BJJ Nogi

Wed 29th 

Am - Yoga

Tue 28th

Am - BJJ East Coast

Mon 27th

rest day

Sun 26th

rest day

Sat 25th 

British Nationals.