Mon 27th

Noon - East Coast, drills and a few nogi rounds. Worked on takedowns / pulling guard, need to do more of this!

PM - SDSC , light ski erg to get my 5k in for the day

Sun 26th 

no training, left ribs were at me, just did some rowing (2,500m) skierg (2,500m)

Sat 25th

Midday - East Coast, lots of 5min Nogi rounds

PM - 5k row

Fri 24th 

5 rounds of
1k ski
10/10 DB Walking Lunge  25kg dbs 
27'45

(ski times - 4'01.3 / 4'16.7 / 4'19.6 / 4'20.7 / 4'21.5)

Thu 23rd

noon- East Coast nogi

pm - SDSC 5k ski (in total)

Wed 22nd 

24 Bench Press 50kg
1k row
20 Bench Press 55kg
1k row
16 Bench Press 60kg 
1k row
12 Bench Press 65kg 
1k row
8 Bench Press 70kg
1k row
4 Bench Press 80kg 

Tue 21st 

no east coast (college assignment!!)

ski 5k

Mon 20th 

Did drills with Austin in SDSC then with JB we did a finisher of ...
5 rounds
100m ski
30sec rest
10cals bike
30sec rest

killer!!

Could have easily ducked this session today with the amount of work I have to do but @austinrhatiganpt keeping me accountable and then @jbcarthy fucking us up with a rotten finisher after drilling and #nogi rounds... . 5 rounds of; 100m #skierg, 30sec rest, 10cals #assaultbike, 30sec rest. . 🤢🤢🤢🤢

A post shared by David McConkey (@david_mcconkey) on Mar 20, 2017 at 8:01am PDT

pm - ski 5k


Sun 19th 

Row 5k - 19.59, easy pace

Sat 18th

noon - east coast open mat (nogi)

Fri Mar 17th

PM - SDSC
Austin popped over and we did an hour of light drills , first time I took the mats out in 2 years!!!

Also did a 1k ski before and after drills, to get the 5k for the day in

AM - SDSC

Messed around - did a 2k ski, coasted the start but then decided I'd try for a PR, fell a couple of seconds short. Did a 1k about 5-10 mins after and hit a PR but still more in the tank there too.

Skierg
2k - 7'33.5
1k - 3'36.0

Decided 1000m into a 2k that I'd try go for a PR. Didn't work out surprisingly. Shamefully the second one is a 1k PR, definitely getting sub 3'30 before the month is out #skierg

A post shared by David McConkey (@david_mcconkey) on Mar 17, 2017 at 6:05am PDT

Thu 16th 

Drove to Limerick for a Jake Mackenzie private and seminar. 4 hour round trip but completely worth it! Great to roll with him 11 years later!

4 hour round trip, and home after midnight but completely worth it to get some of those half guard details from @jakemackenziebjj , last time I got schooled by him was in Rio almost 11 years ago, time flies! #beards

A post shared by David McConkey (@david_mcconkey) on Mar 16, 2017 at 5:28pm PDT

Wed 15th 

Had a small window to train so did the following...

10 -> 1 bench press ladder 70kg
500m ski between each rung (all 2:00 or less)
about 32mins in total

Had a 30 minute window between clients to get some work done... . 10->1 bench press ladder; * 500m ski between each rung (all 2:00pace or less) . 70kg bench and not bodyweight 'cause I'm a weakling! 👌🏻

A post shared by David McConkey (@david_mcconkey) on Mar 15, 2017 at 11:38am PDT

Tue 14th

Noon - East Coast - Nogi

PM - SDSC 5k ski , just getting the 5ks in for the Mudseasonmadness challenge

Noon nogi, evening ski ⛷

A post shared by David McConkey (@david_mcconkey) on Mar 14, 2017 at 3:13pm PDT

Mon 13th

SDSC - 5k ski

Sun 12th

AM -Drills East coast and a few 3 min rounds - hammie was a little tender but ok! Felt a bit rusty on a few sweeps and guard passes but back to it tomrrow!

Sat 11th

PM - SDSC 5k ski light AGAIN!

The joys of owning a gym, an impromptu 5k on a Saturday night. . Don't feel as broken up this evening, tried a lower drag factor (96), took it at a slow pace and just motored through 👌🏻👌🏻

A post shared by David McConkey (@david_mcconkey) on Mar 11, 2017 at 12:43pm PST

Fri 10th

PM - SDSC 5k ski light

Almost no lower body in this one again but at least it's consistent. Wild Friday night 🤙🏻

A post shared by David McConkey (@david_mcconkey) on Mar 10, 2017 at 3:56pm PST

Thu 9th

Went to East Coast early to drill with Austin. I didn't warm up and twinged my left glute / hamstring!! I carried on training but slipped on a takedown attempt and my hammie went so I cut the session short and went home to ice it.

PM - SDSC - 5k ski (seated)

IMPROVISE, ADAPT & OVERCOME. . I'm currently falling apart, tweaked hamstring today but the 5k challenge must go on. Seated PR 😂

A post shared by David McConkey (@david_mcconkey) on Mar 9, 2017 at 12:38pm PST

Wed 8th

5k Row - right arm is still tender so I took this handy

5k a day... may have a tear in my bicep too (going by the bruising) so this was painful today 😂

A post shared by David McConkey (@david_mcconkey) on Mar 6, 2017 at 12:05pm PST

Tue 7th

Assaultbike 10mins - 145 cals (felt like I could have gone on a bit longer but no higher gears)

Later I did 2k, 2k and then after work 1k ski - all around a 2:15 split, was afraid I would hurt the arm if I went harder.

Mon 6th 

AM - drills with Austin in East Coast, did some technique and then specific drills from half guard, good stuff and got a sweat going. 

PM - Rowed 5k, arm was still sore so I took it slowly

Sun 5th 

SDSC - Ski 5k 19'59.4

Afterwards I was doing some chin up ladders and pulled something in my right bicep at the top of one of the reps, I was thinking some kind of tear but not sure...

Back at it this morning on the skierg, contemplating 79kg for Rome...

A post shared by David McConkey (@david_mcconkey) on Mar 5, 2017 at 4:41am PST

Sat 4th 

London Open Winter Leg

Lost match 5-0 (knee on belly and guard pass) I regained and got to half guard throughout, couldn't capitalise on 2 sweeps. Back to the drawing board. Felt fit and up for the intensity of the match though. Could probably be even more aggressive.


Fri 3rd

Travelled to London


Thu 2nd 

East Coast - got 4 rounds in, was late due to a crash at the Merrion Gates.

Still feeling a bit sick, chesty and out of breath!

PM - SDSC 5 x 1k / 2min rest on skierg

Wed 1st 

AM - did about 40mins drills with Austin

PM - 5k row with JB for the start of the Mud madness challenge - 19'39.2
damper 7, sr 20
then into 10 pushups / 10sec rest (got to 60) then did 5 reps, 4min cut off did 80 reps

Some #bjj drills this morning and then a light 5k row to mark the start of the #mudseasonmadness challenge, tried to work on my pacing, the target was 20s/m 👍🏻 , split target was 1:55 🙄

A post shared by David McConkey (@david_mcconkey) on Mar 1, 2017 at 9:36am PST

Tue 28th

Nogi - East Coast
drills and rounds , good session

Mon 27th 

Still not feeling great, just did the following at a light pace

10 -> 1 of
Bench 70kg
Chin ups
Barbell PRess 35kg sacked off with this weight!
Barbell Row 60kg
39mins I think, I wasn't pushing it and slowed down if body temp rose much, everything unbroken, benching feels better

Sun 26th

no training, still don't feel great and right quad feels strained from yesterday

Sat 25th 

East Coast - Open Mat
some good rounds in, gi

Fri 24th 

Skierg 10k - 41'00.4
end of the Tour de ski erg challenge

Sweat equity. My first #tourdeskierg done and dusted with @jbcarthy ! Feeling good for the #ibjjf London open next week 👍🏻

A post shared by David McConkey (@david_mcconkey) on Feb 24, 2017 at 12:16pm PST

Thu 23rd

No bjj, still not feeling great