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 :(