Wed 22nd 

still not feeling great...

Push up ladder 10-1

* between each rung perform 5 dead hang chin ups

+then+

10 rounds of:

DB Shoulder Press x 8 17.5kg dbs

Rest 2mins 

* during rest perform 3 wide grip pullups

+then+

Front Raise 3 x 15 10kg plate 

Lat Raise 3 x 15 6kg dbs 

* between each set perform 5 band pullaparts

Feeling pretty rough today so tried to do something that didn't get the heart rate up much! . Push-up ladder 10->1 * in between each rung perform 5 dead hang chins. +then+ 10 rounds of; DB shoulder press x 8, Rest 2mins, During each rest perform 3 wide grip pull-ups. +then+ Plate front Raise 3x15, Lat raise 3x15, * perform 5 band pullaparts between each set

A post shared by David McConkey (@david_mcconkey) on Feb 22, 2017 at 2:33pm PST

Tue 21st 

Didn't train, woke up feeling pretty sick, throaty! Lack of sleep and hard training was bound to catch up with me! I thought it was just 'ski' flu from the 2k yesterday but I was feeling a bit off at the weekend

Mon 20th

Tried a full workout from the Maximus Body book and subbed a row for a ski timetrial 

Warmup:

Ski 2k at 2:00/500m pace

Assaultbike 6 x 30/30

+then+

2k ski timetrial -> 7'30.8 (PR)

(suffered on this! started very fast and felt like packing it in half way through, really fought through the second half to finish - 8 damper setting, sprinted with about 300m to go)

+then+

finisher: 5min plank (took about 9mins to accumulate, was in bits!)

+then+ 

cool down: 

Bike 5 mins 

The end of this hurt! Still can't catch @jbcarthy 😂 was happy that I didn't pull the plug on this half way through. Building that mental toughness (slowly!)

A post shared by David McConkey (@david_mcconkey) on Feb 20, 2017 at 7:18am PST