Tue 11th 

Eastcoast - nogi


Mon 10th 

A. RDL 3 x 6 80,100,100kg

B. Assaultbike 2 x 7mins; rest 7mins

C. Ab rollouts 3 x 10

Not quite perfect pacing this evening 🙄 . Some Romanian Deadlifts and into 2 x 7mins on the #assaultbike , 58rpm target...

A post shared by David McConkey (@david_mcconkey) on Jul 10, 2017 at 1:53pm PDT

Sun 9th

rest

Sat 8th

Eastcoast - gi , open mat

Fri 7th

Am - did some drills and a small bit with Mossy and Austin in SDSC

Pm - SDSC

A1. Chins 5 x 5
A2. DB Shoulder Press 5 x 10 15kg dbs
A3. Underhand pullaparts 3 x 15

B. - arms

Thu 6th 

PM - SDSC

A1. Split Squats 4 x 6/6 20kg dbs
A2. Press 4 x 10 30,35,35,35kg (elbows didn't feel as cranky today with this)
B1. DB Row 3 x 12/12 25kg (started to feel cranky on the right side on the last set)
B2. Pushdowns 3 x 20 purple band
C. Bike 15 mins sustainable pace - 55rpm avg

Logging the workout from earlier this evening, some split squats and presses then onto the bike. Steady pace, just putting money in the cardio bank 💰

A post shared by David McConkey (@david_mcconkey) on Jul 6, 2017 at 3:54pm PDT

AM - no bjj, feeling flat


Wed 5th 

SDSC - One hour of drills (gi) with Mossy

Tue 4th 

Noon - ECJJA nogi

PM - SDSC

Assault bike - 15mins , working on 'sustain' model, 15mins at 60min pace - was aiming for 55rpm, was sure I had it but monitor said 54 avg.

Building the engine. . Was sure I held it to a 55rpm avg, shit pacing on my part!! 🙄

A post shared by David McConkey (@david_mcconkey) on Jul 4, 2017 at 9:45am PDT

Mon 3rd 

SDSC - just did a small bit, still feeling tired

A1. RDL 4 x 8 90kg
A2. DB Bench 4 x 12 25kg dbs


Sat 1st 

BJJ - East Coast Open Mat

Fri 30th 

Trained BJJ in SDSC with Austin and Mossy. Good session, some drills and then rotating 6 min rounds (3min mini blocks and one person stays on for 6mins off for 3)

PM - SDSC
Arm session with Neil