Wed 21st 

AM - an hour of light drills with Mossy

PM - Skierg half marathon (21,097m) - 1'32'59

The concept2 summer solstice challenge... half marathon on the skierg. One of the hottest days of the year and I'm melting, have no idea how I even moved in Madrid last week 😭😂

A post shared by David McConkey (@david_mcconkey) on Jun 21, 2017 at 11:31am PDT

Tue 20th 

Am - no bjj, feeling drained

PM - SDSC

A1. RDL 4 x 8 80kg
A2. Tricep Band Pushdowns 4 x 20
B1. DB Walking Lunge 4 x 10/10 15kg dbs
B2. Barbell Curls 4 x 10 25kg
C1. GHR 3 x 10
C2. DB Hammer Curls 3 x 10 10kg dbs 

Mixing the fun stuff (arms) with the shit stuff (legs) 💪🏻

A post shared by David McConkey (@david_mcconkey) on Jun 20, 2017 at 1:44pm PDT

Sat 17th

Spanish Nationals - had better comps, died in the heat, temperatures peaked at 40 degrees!

Thu 15th 

AM - BJJ East Coast

PM - SDSC

12 rounds of
30sec skierg / 90sec rest
* every ret perform 1 burpee and add 1 each round
(all ski rounds over 140m)

Getting work done . . 12 rounds of; 30sec skierg/90sec rest. . *during rest perform 1 burpee and add 1 rep each rest. . 2 days till 🇪🇸👊🏻

A post shared by David McConkey (@david_mcconkey) on Jun 14, 2017 at 11:01am PDT

Tue 13th 

BJJ East coast

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memory is sketchy around training as I wasn't tracking things!
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Thu 8th 

Airdyne 30mins recovery pace

Feeling battered after jiujitsu earlier for some reason so I went for a recovery spin on the assaultbike, average watts was NOT 1800, more like 288 👌🏻

A post shared by David McConkey (@david_mcconkey) on Jun 8, 2017 at 1:20pm PDT