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