Sun 5th

Skierg - 5k -> 19'56.4

Not the performance I was hoping for but the negative self talk was very real throughout this one 😂🙈 2 second Pr all the same... #tourdeskierg

A photo posted by David McConkey (@david_mcconkey) on Feb 5, 2017 at 7:17am PST

Was attempting to PR (hoping for 10seconds) but my head wasn't in it. Damper setting was at just at 9, arms felt heavy in the middle 1000's, was able to dig in and get the split to around 1'50 or so for the last 500metres. Maybe have the damper setting a bit lower in future?


Sat 4th

Was a disjointed session, just pottered around really!

A. Skierg 100m sprint -> '17.6 (said 17.5 on the PM5)
B. Single leg plyo jumps
C. Banded Barbell Split Squats 4 x 10/10 (worked on speed on concentric) 40kg + purple bands
D. Fatgripz DB Bench 3 x 12 25kg dbs (left elbow clickign a lot)
E. 1 minute Row - 371m
* started very fast here but diet a death for last 20seconds - slipped on seat AND lost grip of handle at one stage, maybe a slightly slower start next time?

Just messed around today, no structure at all... / 100m #skierg sprint -> '17.5; +then+ Banded speed split squats, Fatgripz DB bench, +then+ 1min row -> 371m (technical train wreck, slipped on the seat and then lost grip of the handle, not pretty 🙈 )

A photo posted by David McConkey (@david_mcconkey) on Feb 4, 2017 at 7:09am PST

Fri 3rd

A. Skierg 5 x 1000m / 2min rest
*Aim was to hold a 1:55 split but found this tough!
B. Tricep Pushdowns 5 x 15 24kg

Need to work on my 5k, some splits this evening with @yakunchya (wonders never cease!) then obligatory Friday night tricep pushdowns to finish (5x15 24kg). Now food 🥘

A photo posted by David McConkey (@david_mcconkey) on Feb 3, 2017 at 12:46pm PST