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)