Thu 10th

8pm - Squatober 

A. Squat 55,60,65, 70% 77.5, 85, 100, 107.5kg - felt strong with these 
B1. DB Row 4 x 5 30,36,35,35kg
B2. DB RDL (light) 30kg
C. barbell 21s

4pm - 10k row for World Mental Health Day

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I saw this post pop up on my feed earlier and knew I had to get 10k done (didn’t have much time before my first coaching session 😬 ). Marking world mental health day, with one of the few things that keeps me sane. Exercise is such an underrated and underused strategy for helping mental health (but like anything can be abused too). . Then some more Squatober fun with the gang. Thanks to @nealisdeadly for the awful camera work and commentary 👍🏻

A post shared by David McConkey (@david_mcconkey) on Oct 10, 2019 at 1:23pm PDT

Wed 9th

PM - Squatober

A. Squat (Seesaw)
4 @ 70% , 2 @ 80%, 4 @ 70% , 2 @ 80%, 4 @ 70% (used 108.5 / 125kg)
B. Bench 70% - 70kg x 4,6,8 then 80% 80kg x 1,3,5


Noon - Rolling with Mossy.

Only once when Mossy was on my back and I bridged dill I feel my knee, apart from that all felt ok. Trying some stand up and foot sweeps etc and felt ok!