Sat 25th

A. Squat 5 x 5 100kg (first set no belt - by accident, felt ok)
B1. Neutral Grip chins 3 x 8
B2. 5kg Slamball pushups 3 x 10/10

Shoulder was a little sore after the pushups  - my right hand was getting pins and needles I think from tight forearms - did some yogaforbjj for the first time in a long time. I need to incorporate more stretching day to day.

Fri 24th

Row 2 blocks of

5 x 1min / 2min rest
@1:45 pace approx and 28spm +

A little more drag, a little more consistency. Trying to improve pacing at a higher gears. The target was ~1:45 split at 28-30spm. • I did 2 blocks of; 5sets: 1min Row / 2min rest. *during rest perform 10 push-ups.

A post shared by David McConkey (@david_mcconkey) on Aug 24, 2018 at 9:05am PDT

Thu 23rd

Row 5k - 21:30.4 one of my more consistent rows regarding pacing...

Post Physio 5k Row. Sore and exhausted today but just went into autopilot, pacing is improving...(target was 2:09split at 18spm) • #endurance before #power

A post shared by David McConkey (@david_mcconkey) on Aug 23, 2018 at 9:17am PDT

Wed 22nd

Row 5k - 21:31.7