Feb 2nd 

noon - Skierg 5k for tour de skierg

19:40.0

Typically did this one cold, no warm up, struggled at the start. Turned the screw with about 500m to go, it was tough but do-able.

A. Squat 4 x 2 120,130,130,130kg
B. KB Lateral Lunge 3 x 10/10 10kg

Sat 1st 

Lucas Leite Seminar - I was careful with the knee torque drills. Right knee felt a bit dodge on the first one, I find it tough to stay engaged or satisfied with it when I know I can operate at a decent level / intensity ...

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Half guard refresher today with @lucasleitebjj 👌🏻👌🏻👌🏻 . Thanks to @royalgrapplingacademy for organising and the hospitality 👍🏻

A post shared by David McConkey (@david_mcconkey) on Feb 1, 2020 at 7:15am PST

Fri 31st Jan 

noon 

Cardia Output - 1 hour row

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1 hour cardiac output ❤️

A post shared by David McConkey (@david_mcconkey) on Jan 31, 2020 at 5:10am PST

evening 

Skierg 3 x 750m; 3min rest

This was tough!!

Thu 30th 

noon 

5 x 1250m Skierg; 3min rest

Another rough one!!

after lunch

Row 5 x 250m; 1min rest skipped a round and did 4 more at 1:42ish pace