Sun 24th 

Arm session in SDSC with Jason

Sat 23rd 

no training - exhausted all weekend and the rib doesn't feel great

Fri 22nd 

Noon - some drills with Mossy in the gi (45mins)

#Friday , we made it 🙌🏻😂

A post shared by David McConkey (@david_mcconkey) on Sep 22, 2017 at 8:39am PDT

PM - Assaultbike 3 x 5mins/ 5mins rest
1st 60rpm / 66 cals
2nd 60/64
3rd 60/64

Thu 21st 

Nogi - ECJJA 4 x 10min rounds , tough work !

Still not feeling sharp yet, fitness isn't great, ten min rounds are a baptism of fire - rib is so and so

Wed 20th

SDSC - drills with mossy 1 hour

Tue 19th 

ECJJA - Nogi 3 x 10min rounds , first session back sparring in about a month, rib felt ok

Mon 18th 

A. RDL @3011, 4 x 6 80,90,90,90
B1. Band Overhead Extensions 4 x 20
B2. EZcurl bar close grip bench 4 x 20 20+bar, 25,25,25
C1. DB Tricep Floor Press 3 x 10 17.5kgs 
C2. Band pullaparts 3 x 20

Fri 14th

2pm - 1 hr light drills with mossy (worked on reverse half guard stuff)

7pm - some weights , quick superset
A1. Barbell Plit Squat 4 x 10(l) / 8 (r) 50,55,55,55
A2. Barbell fatgripz curls 4 x 12

Thu 13th 

midday - went to Alex for the rib also got him to look at my right shoulder - infraspinatus is tight, need to roll on it more

Assaultbike 2 x 7mins; 7mins rest (aerobic)

7mins x 2. Building the engine (again). Slow, very aerobic. Bastard assaultbike rounding down the rpm's again 👀

A post shared by David McConkey (@david_mcconkey) on Sep 14, 2017 at 2:06pm PDT

Wed 12th

quick session in SDSC

A1. DB Standing Press 3 x 10 17.5kg dbs
A2. Barbell Curls 3 x 10 30kg
B1. DB Lat Raise 3 x 10 6kg
B2. Band Pushdowns 3 x 30
C1. DB Row 3 x 10/10 15kg (left side a little sore on eccentric but improving)
C2. DB Hammer Curls 3 x 10 10kgs

Tue 11th

Did some training in ECJJA (gi) - positional sparring, didn't do training as my rib started acting up a bit

Mon 10th 

SDSC

Did a 20min emom
1st min - 10cals skierg
2nd min - 5 deadlifts (70 - 90kg)
then
15mins bike aerobic

* Rib felt OK

Gym to myself, so tops off training 🙈 . Rib feels ok doing this, trying to work in some movements that require stability and pressure (in a prone-ish position) through the thorax (deadlifts) and then working the engine on the bike. . Tomorrow hopefully some movement on the tatami 🙏🏻

A post shared by David McConkey (@david_mcconkey) on Sep 11, 2017 at 7:07am PDT

Fri 7th

Bike 15mins - at 60min pace...

Starting a 6 week block of aerobic work on the assaultbike with a view to hitting a PR on the 10 minute test. Wild Friday night. . Went a bit slower here than intended as I forgot my 60min pace! 🙈 I felt too comfortable after this, will go for 55rpm on this in a couple of days...

A post shared by David McConkey (@david_mcconkey) on Sep 8, 2017 at 2:30pm PDT

Thu 7th

A1. SeateD DB Tricep Overhead Extension 4 x 20 17.5kg db
A2. Ez Curl Bar close grip bench 4 x 20 20kg + bar
B1. DB Tricep Floor Press 4 x 10 (fucked up first set and did 20!) 17.5kg dbs
B2. Pullaparts 4 x 20

then tried some light db rows - 15kg x 10 on bad side (left) rib hurt a little on the eccentric, so I stopped

Wed 6th

Baseline 'test' for the 10 min assaultbike sustain prog

10mins -> 143 cals
AVG RPM 62 / AVG Watts 327

*got to 88 cals at 6mins (almost the 15 per min pace) then started to drop off - I felt as though I could hold 61RPM even if I felt really tired. For a PR I will need to push a bit more at the start and kick again at the end - especially the last minute. 

Accountability. . Not my best number by any means but it's a start point for the next 4 weeks. . I wasn't sure what to expect, rib felt ok...was nice to open up the lungs for the first time in a few weeks. . Sometimes the numbers can leave us feeling a little deflated but a lot of the time we need to have some emotional detachment from the result. It's just data to tell us what we need to work on or where we are at currently. . #assessdontguess

A post shared by David McConkey (@david_mcconkey) on Sep 6, 2017 at 12:29pm PDT

Mon 4th Sep

30min row -> tired a 30r20 , didn't work - didn't feel aerobic, so I went with 10r20/10r18/10r16...

First bit of proper cardio with the rib injury (slowly healing). . I tried a 30r20 cause I have no idea what I'm doing and trying to copy people that do. . I wanted to stay aerobic but the heart rate was climbing so the aim quickly transformed to ... 1st 10mins @ r20, 2nd 10mins @ r18, 3rd 10mins @ r16. . Buuuut I fucked that up too and had my splits at 6mins 🙈🙈 . Lots of work to do regarding pacing but started counting strokes against the seconds on the clock - worked for a bit until the hr started to climb 🙄

A post shared by David McConkey (@david_mcconkey) on Sep 4, 2017 at 7:58am PDT

Still recovering from the rib injury - getting there, sneezing doesn't hurt as much. Hopefully in another 7 days I can do some drills

Sat 2nd 

A. Band Walks 4 x 10/10
B. Dynamic step ups 3 x 3/3
C. Barbell Split Squats 5/4 x 10/8 50kg (trying to do some extra work on the left side)
D1. GHR 3 x 10
D2. Medball standing figure-8's
E1. Incline Hammer Curls 3 x 12 12.5kg
E2. DB Tricep overhead extensions 3 x 20 17.5kg db 

* I was maybe using too much glutes on the split squat on the left side - for the last set I put more weight on the ball of my foot and got more quads involved.

Fri 1st 

Cant quite remember - some beach muscles - did some ring rows and felt OK - db rows hurt (prone and pulling hurts - maybe alters breathing...)

Thu 31st

Went to Alex

In SDSC I did a couple of peak rpm tests on the bike, rib actually felt ok - could still hit 112rpm