Tue 22nd 

PM -> Squatober

A. Squat 3 x 55,65,70,75 85, 100, 107.5, 115
B. Weighted Chins 4 x 2 - 20, 22.5, 27.5, 27.5kg
C. Underhadn BB Rows 4 x 5 80,70,70,70kg


Noon ->
Row 2 x 1000m; 6min rest

Trained with Kev. Felt ok on the first, fell off a cliff on the second one. Technique fell apart (all arms) and catch was poor. Mentally I was broken but fought through.

Mon 21st 

Noon -> 1500m checkpoint - felt strong here, feel as though I have in and around a 6'50 2000m...


Sat & Sun 

RP Strength Seminar

Feel really burnt out - low lying headache all weekend.


Fri 18th 

Squatober Workout

A. 90% AMRAP -

145kg x 5 reps! Felt tough but looking at the video, I probably had more in the tank.

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145kg x 5 - was meant to be an AMRAP...I may have had one or two more reps but a combination of training age and injury history means my margin for error is so small, a 6th rep could have seen my knees or back explode 👀 . Little max % bump anyway, PR on the horizon 🕺

A post shared by David McConkey (@david_mcconkey) on Oct 18, 2019 at 2:53pm PDT

Afternoon - BJJ

Did some rolling with Mossy - I was careful not to let my left leg get caught up in any guard and except for one instance where I let myself get swept, I felt ok.

Thu 17th 

Row 30r20 - still not 100% over whatever cold / but I had

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30r20 recovery row before squats later. OCD has been triggered, daydreaming near the end and had to rush the last minute a little 🙄

A post shared by David McConkey (@david_mcconkey) on Oct 17, 2019 at 7:16am PDT