Thu 9th

no bjj :(

Wed 8th

Trained in SDSC with JB and Juan

A. Skierg 5 x 1min/ 2min rest @2:00 / 500m pace
(Did a 500m ski timetrial here - 1'35.0 - died a death!!) 
B. 3 rounds of
90sec Skierg @2:00 / 500m pace -> 10/10 Walking Lunge (15kg dbs)
3min rest
C. 3 rounds of
90sec Row @1:45 / 500m pace -> 15 Fatgripz DB Bench 25, 27.5, 27.5kg
3min rest
D. (Ring) Dips x 50 (last 20 on straight bar)

* was stuck for time as I had a PT session to do

Tue 7th 

BJJ - Nogi East Coast

Mon 6th

A. I's, Y's, T's, W's 3 x 10 3kg
+then+
10->1 chin up ladder
* between each rung - farmers walks length of gym 45kg dbs
+then+
Barbell row 10 x 10 50kg
* perform 2 clapping pushups in each rest
+then+
Hammer Curls 3 x 15 12.5kg

Not skierg-ing today! ... I's, Y's, T's, W's 3x10, +then+ 10-1 chin up ladder, In between each rung -> farmers walk, +then+ Barbell row 10x10; 2min rest, (Clapping push-up x 2 in rest), +then+ Hammer curls 3x15

A photo posted by David McConkey (@david_mcconkey) on Feb 6, 2017 at 2:59pm PST