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