Tue 9th Apr

East Coast - drills and 5 rounds
(some were 4 mins long, avg 5 mins for all)

Mon 8th

A. Death Ground Front Squat (7 reps) @105kg
* maybe the weight was a little heavy, out of practice on the front squat and never really got into a groove with it
B. Push Press only worked up to 40kg x 3 - right elbow was too sore to carry on
C. Press 3 x 5 45,47.5,50kg
D. Snatch Grip DL 3 x 5 120kg

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Death Ground Squats 💀💀💀 . Courtesy of the @poweringthrough Big 4 Program. . I made a bit of a tactical error here from the off...I worked off of a front squat 1rm from about 18 months ago and I haven’t done this lift in a while 🙈 so I never really got into a good groove today. . Really useful to use the @trainwithpush technology - especially for this type of training. I’m still getting used to this myself and want to play around with it a bit more before implementing it with clients. But I like it! 👍🏻👍🏻👍🏻 . You can see the drop off in speed the second video and that was enough to call it a day. No junk volume 🗑 . (Also filming off an expensive MacBook which has fuck all memory and clearly a shit camera too, I was had!)

A post shared by David McConkey (@david_mcconkey) on Apr 8, 2019 at 7:52am PDT

Sun 7th 

East Coast open mat - did drills and rounds (nogi) with Ciaran and then did a couple of go rounds afterwards

Sat 6th

Worked on Snatch Grip RDL's - trying to catch up on stuff I missed last night. Grip just wasn't there so I finished up on some Incline DB Rows and tricep extensions

Fri 5th 

Starting Will Wayland's Big 4 Program - I might have to scale things with bjj back on the menu...

A. HSSS 5 x 3/3 140kg
B. Bench 4 x 3 87.5kg
C. Eccentric Neutral Grip chins (bw) 4 x 5

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Getting stuck into the @poweringthrough Big 4 Program 🔥 . Only on day one but looking forward to getting stuck into the rest of the workouts in the coming weeks. Great stuff from William and worth checking out 👍🏻👍🏻

A post shared by David McConkey (@david_mcconkey) on Apr 5, 2019 at 1:53pm PDT

Thu 4th