Wed 16th

buy in - skierg 2k 8mins

A. Mech Adv DB Bench (upright / incline / flat) 2 x 7.7.7 25kg
B. Barbell row 3 x 12 50kg
C. Band face pulls + rotation 3 x 8
D1. KB Shrugs 3 x 12 32kg kbs
D2. Incline DB Curls 3 x 12 10kg 

early AM - 45min nogi drills with Mossy


Tue 15th 

ECJJA - nogi (right arm is slowly getting better, still not 100%)

Mon 14th

Row - half marathon. Energy was low but decided last minute to get through this.

1'32'46.9

An impromptu row because @jayo62 was giving me shit about 21,097m not being a half marathon. . He went and did 21,098m earlier because I stitched him up before with 21,096m 😂 ... So the obvious progression this afternoon was 21,099m. . Psychopaths with too much time on our hands...

A post shared by David McConkey (@david_mcconkey) on Aug 14, 2017 at 9:18am PDT

Sat 12th

havent trained in a bit so easing back in with some hypertrophy work

A1. DB Bench 3 x 15 25kg
A2. DB Incline Curls 3 x 12 10kg
B1. DB Lat Raise 3 x 12 6kg
B2. Tricep Pushdowns 3 x 20
C1. Banded KB Shrugs 3 x 12 24kg
C2. Hammer Curls 3 x 12 10kg
D1. Rear delt flys 3 x 10 6kg
D2. DB Tricep Extensions 3 x 12 12.5kg

Trying to get back to some form of training. ... Hypertrophy work. . Absolutely 'functional' and appropriate for performance as you age (🙄). . Some extra volume needed to get the joints moving again. Hope to be back on the tatami in the next few days 🙏🏻

A post shared by David McConkey (@david_mcconkey) on Aug 12, 2017 at 7:57am PDT

Wed 9th 

SDSC - some nogi drills with Austin and Mossy, still a little off with the arm as well.


Mon 7th 

Dun Laoghaire 10k run - Disaster!! Had some sort of gastro bug, took me 65 mins haha - projectile vomited half way through, not fun!