Fri 29th Nov

PM - ArmFarm

Bench - 90 x 1 , 100 x 1 , 105 x 1 , 110 f 

100kg 2 x 2 , 90kg 3 x 2

Arms felt tired here - still feel like its more arms than chest. Fro the 110 I just felt tired getting under the bar, no conviction really!! 105 felt heavy but doable. 

Noon  Row

Variables 

2000m / 300m / 300m / 2000m / 300m / 300m / 2000m (3mins rest between each) 

View this post on Instagram

I can’t work Instagram at all 🙈 3rd time lucky 🍀 . Black Friday 💦💦💦 . Another ninja attack on the HR, spicier than I thought it would be 🌶 . Apologies for the spam, basically I use this as a training log 😘

A post shared by David McConkey (@david_mcconkey) on Nov 29, 2019 at 7:49am PST

Thu 28th 

1 hour row - tried to keep it to 140bpm or less

2:18.7 avg. - 12,971m

travelled slightly further (90ish m) than previous 1 hour two weeks ago...


Wed 27th 

Pm - Squatted with Kev, used a prog from Hybrid Athlete...

A. Squat - build to heavy 2 140kg (felt strong)
then
B. Squat 75% of A , 8 x 2 reps 105kg
C. DB Bulgarian Split Squat 2 x 8/8 20kg dbs 
D. Jumping Split Lunge (holding 10kg Plate) 2 x 30sec

Noon - Row

10 x 1:30 / 1min rest

View this post on Instagram

Heart rate still elevated from Monday’s kill session I think 🤔 Tough but do-able today.

A post shared by David McConkey (@david_mcconkey) on Nov 27, 2019 at 6:58am PST

Tue 26th

Mon 25th 

Row

8 x 300m; 3min rest
(1:29.5 avg - all under 1:30)

View this post on Instagram

Brutal. This one got me by surprise. At first I though 3mins would be too much rest time but by round number 6 I thought I might 💩 myself and the last round was an out of body experience, drowning in lactic acid. . I wanted to go outside to puke but my legs were too sore to walk 🙈 Worst I’ve felt after a workout in a long time ❤️

A post shared by David McConkey (@david_mcconkey) on Nov 25, 2019 at 2:29pm PST

The last couple of rounds FUCKED me up - real leg burner. I was going to stop at 7 rounds but somehow hoped back on for 8, like auto pilot. Really went into a dark place in this, relationship bad lactic acid build up afterwards and thought I was going to vomit.
This actually rattled me for a few days - woke up later in the night with reflux (ate eggs late) and stomach wasn't right for a few days after