Tue 31st 

Noon - ECJJA nogi 

Mon 30th

3 rounds;
Ropeslams x 15;
KB swing x 8.
•
3 rounds;
KB Swing x 15;
Skierg x 2mins.
(Partner, I go, you go)
•
4 rounds of;
Ropeslams x 10;
Skierg x 1min.
(I go, you go)

Bitta training...same old same old. • 3 rounds; Ropeslams x 15; KB swing x 8. • 3 rounds; KB Swing x 15; Skierg x 2mins. (Partner, I go, you go) • 4 rounds of; Ropeslams x 10; Skierg x 1min. (I go, you go) • Finisher: defranco shoulder shocker 😷😷😷

A post shared by David McConkey (@david_mcconkey) on Jul 30, 2018 at 7:06am PDT

Sun 29th

2 hour walk to Poolbeg Lighthouse and back


Sat 28th 

noon - EC open mat (gi) 5 x 5min rounds approx. Sleep was shocking again last night with the heat and restless mind! Went to the 40ft afterwards for a dip.

PM trained with Neal and Neil at SDSC

Skierg Drills with Rope slams, hollow holds, pull ups ...

Saturday night , can’t stop won’t stop. 😎 • (😭😭😭😂) • @yakunchya @nealisdeadly

A post shared by David McConkey (@david_mcconkey) on Jul 28, 2018 at 1:42pm PDT

Fri 27th 

PM - SDSC beach muscles

A1. DB Bench 4 x 10; 30kg dbs
A2. Barbell Curls 4 x 10; 30kgs
B1. DB Seated Press 3 x 10; 15kg dbs
B2. Band Pushdowns 3 x 30;
C1. DB Lat Raise 3 x 12; 6kg
C2. EZ Bar curls 3 x 12; 28kgs

Thu 26th 

EC - nogi. Lots of heel hooks and knee reaps. love it!


Wed 25th

Skierg 2k test - I pussied out after 1k (fml), gave it a couple of hours and went back at it

7'32.4 - changed up technique after the weekends seminar - higher SR than before, felt my lungs going more so than arms. Was very tired but probably could have pushed more. Will re-test soon..

Got it done. Didn’t want to, but it’s done. Baseline established. Onwards.

A post shared by David McConkey (@david_mcconkey) on Jul 25, 2018 at 1:26pm PDT

Tue 24th

EC - nogi. Getting a bit of consistency again with bjj, enjoying it!


Mon 23rd 

Did a bit with Jane and Kev on the skierg...

3 x 90sec/ 30rest (at damper 1,4,10) holding a 1:55pace (straight into)
3 x 60sec / 30rest (at damper 1,4,10) holding a 1:50pace (straight into)
3 x 30sec / 30rest (at damper 1,4,10) holding a 1:45pace

Let’s do a quick workout she said, it’ll be fun she said... 😷😷⛷ • Thanks @jane.erbacher for another arsekicking 😂 • I love / hate this workout - really exposes technical weaknesses through fatigue. • Didn’t help it was one of the most humid days of the year (or at least it was in here...) 💦💦💦

A post shared by David McConkey (@david_mcconkey) on Jul 23, 2018 at 1:09pm PDT

Sat 21st / Sun 22nd

Jane Erbacher Seminar

Such a great weekend hosting the Project Ski and Project Row workshops with @jane.erbacher . • I can honestly say this was one the best seminars I have ever attended (never mind hosted). The attention to detail from start to finish shows how meticulous Jane is about her work and how much she knows. No stone was left unturned in her explanations but also in the back end systems where she provided information on hosting an event and follow up information on the content delivered over the weekend. I was blown away by the work she has put into this and how passionate she is in creating and delivering this seminar. • For myself, I thought I knew a lot about the erg and skierg but after this weekend I have realised I haven’t even scratched the surface. • I am excited to go back and relearn and apply it to my own training and coaching. I am also delighted and extremely proud of the effort the other coaches (and members!) put in here are the weekend. We are committed to being ahead of the curve and always looking to improve. • A huge thank you to everyone that came down over the two days and supported this. At some stage everyone came up to me and told me how it exceeded their expectations. • A huge thank you to Jane too, who has been amazing to have around the gym the last few days, we’ll miss her when she’s gone!

A post shared by South Dublin S&C (@sdscgym) on Jul 23, 2018 at 1:43am PDT

Fri 20th

AM - comp training with the EC crew in Royal Grappling Academy with Lachlan Giles

Brilliant training with @lachlan_giles this morning, thanks to the @royalgrapplingacademy and of course the @ecjja gang. • I love the fact I know so little about this game. Some golden nuggets to implement straight away ⚡️

A post shared by David McConkey (@david_mcconkey) on Jul 20, 2018 at 6:21am PDT

Walked around the Spink in the afternoon

Reviving this again!! 

Im not even mad - sometimes I get too bogged down in tracking things and just need to let myself off the hook a little. Back at it now, I feel like I am hitting a good spell to get going again...

Fri 13th(!) July 2018 

1pm
5 k row 19'58.8 / SR 20 , DF 128

Money in the bank 💰 • 5k at 20SR / DF 128. • Beach muscles with the boys later 💪🏻

A post shared by David McConkey (@david_mcconkey) on Jul 13, 2018 at 5:59am PDT