My focus the past week has been on doing some stretching sequences from yogaforbjj and also I started the GMB elements course. My routine is going through an hour of this before doing any real work. It is hard to tell but I think mentally it is doing me good and although the knee get s a little achey, I think I am on the right track. My range is pretty good and I am never too sore after the GMB sessions...


Fri 26th

AM - GMB Elements

PM - Row

4 blocks of:
1min Row / 2min rest x 3
* all at 1:46 or less / 24spm

I felt a faint pain in my medial meniscus towards the end of the rowing, felt it driving home and iced it for a bit. I did a lot the last couple of days with GMB - sitting in deep squats, the db split squats and then the higher intensity rowing


Thu 25th 

AM - GMB Elements

PM - SDSC

A. RDL 3 x 6 @50x1 90,100,100 - grip suffered here a bit
B. DB Bulgarian SS 4 x 10/8 - 12.5kg dbs

Knee felt a little 'cranky' - hot, sore but ok. Went to the 40ft at 10pm for a dip afterwards.

Also noticed that my left scapula is winging like crazy - need to get this looked at maybe. My left shoulder is still quite sore and can get painful when I am in bed.


Wed 24th 

Recovery session - 45min row , trying to keep HR below 150

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Recovery session. Tried to keep my heart rate below 150 and get to 10k. Almost.

A post shared by David McConkey (@david_mcconkey) on Jul 24, 2019 at 12:50pm PDT

Mon 22nd

AM - Started doing GMB Elements - I figure that the knee needs some movement 'stuff' and working in different planes of movement (plus mobility work will do no harm).

45 min Bikeerg - Cardiac Output


Fri 19th 

Row 5 x 750m/ 3min rest


Thu 18th 

Row 30R20

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30r20 🚣‍♀️ . I haven’t rowed in a while and it took me a little bit to find my rhythm - thanks to ergatron aka @nealisdeadly for the tip of 3 seconds per stroke. I know it’s obvious but definitely helped to re-centre me when I lost my way. . It’s equally good and frustrating that the knee can do this stuff no problem. Hopefully the movement helps recovery 🙏🏻

A post shared by David McConkey (@david_mcconkey) on Jul 11, 2019 at 12:56pm PDT

Wed 17th

Bikeerg 16k (4 x 2k slow / 2k fast)


I have been poor tracking but my log on concept2 is pretty up to date right now.