Wed 18th

SDSC

8 rounds of
20cals skierg
20cals assaultbike
20cals row

* was meant to be 10 rounds but had a PT client - 41'00mins

(ski erg was around 1'10 - 1'20, bike sub 1'30, row around 1min)

then

10,9,8,7,6,5,4,3,2,1
Ring Dips / Plank Band Rows
* farmers walk length of gym between each rung 45kg dbs

Disjointed session today... . 8 rounds of; 20cals #skierg, 20cals #assaultbike, 20cals #erg; -> bang on 41mins. / The aim was 10 rounds but had a client to train. / Then 10->1 descending ladder of; Ring dips, Plank band rows. * between each rung perform 1 farmers walk the length of the gym, with 45kg dumbbells.

A photo posted by David McConkey (@david_mcconkey) on Jan 18, 2017 at 10:11am PST

Tue 17th 

AM - East Coast, was feeling pretty wiped, coached intro class, did nogi and 2 rounds then called it a day.


Mon 16th 

5k skierg 20'43
* damper 9, should have had it slightly lower
then
5 x 1-2-3-4-5 fatgripz pullup ladder (3 sets pullups, 2 sets chins)

5k #skierg -> 20'43. . Then #fatgripz pull-up ladder; 1-2-3-4-5 x 5

A photo posted by David McConkey (@david_mcconkey) on Jan 16, 2017 at 9:36am PST