Wed 20th

Lunch - Row

10 x 1:30 / 1min rest

* knee is a little thingy the past few days - it just feels a little 'unstable' in moving / twisting positions. I haven't been stretching as much lately and sleep hasn't been as good as last week...

Tue 19th

PM -
A. Bench 10 x 65kg, 8 x 77.5kg , 6 x 87.5kg, 4 x 92.5kg , 10 x 70kg
B1. Lat Raise 3 x 12 8kg (x15), 10kg, 10kg
B2. Chest Supported DB Row 2 x 20 15kg dbs


noon -
30min Skierg

then 3 x 10 GHR
some Copenhagen planks and some lateral bounding

Mon 18th 

PM

Squat 102.5 x 2, 120 x 2, 135 x 2, 140 x 2

noon - Row

10 x 250m; 2:30 rest
1:31.5 r 35 avg

View this post on Instagram

That look you give when @nealisdeadly starts coaching you on the last round of a sprint workout 😂

A post shared by David McConkey (@david_mcconkey) on Nov 18, 2019 at 6:19am PST

Sun 17th 

BJJ - Monkstown

I did some Gi with Ciaran - knee felt fine until we did a spider guard tech and he posted on my left foot (as my leg was straight) and I felt a weakness / twinge on my medial ligament.