Thu 2nd Jan 

Noon - Row (from Row Series) - I messed up the distance - thought it was 2000m...

3 x 2000m; 3min rest -> r20/22/24

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Reality v expectation. Made a mess of the last rate AND also forgot it was meant to be 2020m and not 2000m 🤦‍♂️ @the_row_series . Apart from that it felt good 🤷‍♂️

A post shared by David McConkey (@david_mcconkey) on Jan 2, 2020 at 7:23am PST

Evening
Squat - build up to heavy 2 150kg 
then 3 x 3 at 135kg


Wed 1st 

Noon - Row 4 x 1min on/1min off @ r37 felt strong on these

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Nice way to see out 2019, Deadlift PR, nearly puking on a rowing machine with @nealisdeadly and getting bashed by @csleavy 👌🏻👌🏻

A post shared by David McConkey (@david_mcconkey) on Dec 31, 2019 at 9:55am PST

PM - BJJ (gi) with Ciaran - tough enough rounds, knee held up