Tue 2nd July

defo coming down with a respiratory infection...

Just did a short burst on the bikeerg 2.5k .... kick for last 500m

Mon 1st July 

Snuck in some strength work at the end of the day

A. Bench 5 x 5 65,75,80,85,85kg
B1. Dips 3 x 10
B2. Tricep Kickbacks 3 x 10/10 8kg
C1. Plate front raise 2 x 20 10kg
C2. DB Lat Raise 2 x 20 6kg

Sun 30th July

Did some rolling with Mossy, felt good. The knee was a little iffy beforehand but was ok when I got going - still doing plenty of activation work before hand

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Some flow rolls 😅 . My favourite thing in the world 🌎

A post shared by David McConkey (@david_mcconkey) on Jun 30, 2019 at 2:38pm PDT

Sat 29th

Bikeerg

4 x 8mins steady/2mins fast

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What I meant to post last time 🙈💦

A post shared by David McConkey (@david_mcconkey) on Jun 29, 2019 at 6:53am PDT

Fri 28th

Squatted today, up to 85kg for sets of 5, knee felt ok but hamstrings were suffering!

Thu 27th

Noon:

A. Trap bar dl 4 x 5 120,130,130,130

B. OH Press 3 x 8 40

C1. Neutral grip chins 4 x 5

C2. DB Lat Raise 4 x 15

D. Barbell 21s x 3

Evening:
4 x 4000m - steady and then picking up pace

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Aimed for a 2:08 ❌ / 2:06 😒 / 2:04 ✅ / 2:00 🙄 . Coach @nealisdeadly with the encouragement 💦 I’ve gone from hating the bike to disliking it 👍🏻

A post shared by David McConkey (@david_mcconkey) on Jun 27, 2019 at 1:57pm PDT

Wed 26th


Tue 25th 

stuck for time - squeezed in 35mins on the bikeerg

16200m / 2:09.6 avg / 80 spm