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