Tue 21st 

A. Squat 3 x 5 - 110, 112.5,112.5kg (felt ok, was tired today though)
B1. Swiss Ball DB Flys 4 x 12 8kg dbs
B2. DB Row 4 x 10/10 20kg

Mon 20th

Sun 19th

SDSC Triathlon

10k Row - 44:44.7
20k Bikeerg - 43:08.0
2k Ski - ??
8k row - 36:52.2

I was pretty flat going onto the skierg - Neal was waiting for a skierg so I swapped back to the rowing machine.

Cant remember the previous days!! Left Shoulder still isn't great, definitely not able for bjj at the mo