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