Tue 3rd Jan

AM - East Coast (Gi) drills and 4 x 6 min rounds.

PM - just jumped on the ski erg for 2 x 100m sprints 17.9 , 17.8 PR

A current 100m PR, not saying much. Aim is to get top ten in the world 30-39 year olds by December 31 2017 👀

A photo posted by David McConkey (@david_mcconkey) on Jan 3, 2017 at 2:18pm PST

Dec 31st - SDSC

Wanted to do something rough before New Years and to see 2016 off!

20cals -> 1 cal
on
Skierg / Assaultbike / Rowing machine

62'28! - thought I would be sub 40 mins!! lol

Tough but enjoyed it, could certainly transition faster - ski was around a 2min split (left shoulder was hurting), bike around 62rpm and row was 1 stroke per cal 

I tried to see if 2016 wanted a shot at the title before it fucked off forever. I'm still here, in bits but still here. Severely underestimated this workout 😂😂🙈 ... 20cals -> 1; Skierg -> Assaultbike -> Row ... I was hoping for sub 30mins... 62.28mins 😂😂😂🙄

A photo posted by David McConkey (@david_mcconkey) on Dec 31, 2016 at 4:38am PST

Dec 30th 

SDSC - trained with JB

5 rounds of:
Double KB Clean + Press x 5 20kg kbs
Weighted Pull ups x 5 15,15,12.5,12.5,12.5 *felt these today! 

then

EMOM - 14mins
Even: Skierg 12cals
Odd: Assault Bike 12cals

then 

50 Chin ups (sets of 5, at the top of every min approx)

Dem #assaultbike feels. . Some EMOM action today with this and the #skierg. Ended up overestimating my abilities and it became a 14minute non-stop block 😂🤢

A photo posted by David McConkey (@david_mcconkey) on Dec 30, 2016 at 12:20pm PST

Thu 29th 

A1. Bench Press 10 -> 1; 1min rest 60kg
A2. Barbell Row 10 x 10; 1min rest 50 kg
B. DB Row 3 x 12/12; 1min rest 25kgs
C. Hammer Curls 3 x 15; 1min rest 10kgs 

* wasn't a lot in the tank today, right shoulder is still sore so benching was a bit of a grind initially, still weak as shit on it anyway. Left elbow making plenty of crunching noises on the barbell row too but no pain...

Wed 18th 

Trying some light conditioning , have some sort of stomach bug so I've done nothing since Christmas Eve, no bjj :( 

1st Block (found it hard to get the split below 2:05, right elbow sore...)
15 x Goblet Squat (32kg) + 3mins Skierg / 3min rest
15 x Goblet Squat + 2mins Skierg / 2min rest
15 x Goblet Squat + 1min Skierg

2nd Block (60rpm was tough!!!)
15 x KB Swing (32kg) + 3mins Assault Bike / 3min rest
15 x KB Swing + 2mins Assault Bike / 2min rest
15 x KB Swing + 1min Assault Bike

* was a grind after being sick! Checked my weight too and I was 81.5kg - must have gone up before the scuts! 

24th Dec

got to try out the skiergs again for a tough Christmas Eve session...

Ski -> Assaultbike -> Row
500m->50cals->500m
400m->40cals->400m
...
100m->10cals->100m

around 35mins, aerobic pace. Still getting to grips with skierg, tried to keep it below 2:00/500m split. Hard to get the rpms on the bike above 62, could hold a 1:45/500m split ok on the rowing machine.


23rd Dec

East Coast - 12-1.30

PM

pottered about in the gym putting the equipment together and messing on the ski ergs

did the 'triathlon' twice
500m ski / 50cals / 500m row

7'50 then did a 7'40 (1'47 / 3:30 / 1:45)

22nd Dec 

Assault Bike - 10mins 144cals, legs just didn't have it today!


21st Dec 

East Coast 12 - 1:30

Sat 17th 

SDSC

A. Walking Lunge 4 x 10/10; 20kg
B1. GHR 4 x 8
B2. Chins 4 x 8
C1. Prone Rows 3 x 10 50kg
C2. Prone Flys 3 x 10 6kg
C3. Prone Shrugs 3 x 10 50kg 
D. Barbell Curls 3 x 12 30kg 

Fri 16th

PM - East Coast , 1hr some rounds

Thu 15th 

Noon - East Coast

PM SDSC 10mins assault bike 153cals (pr)

Wed 14th

Tue 13th 

East Coast

Mon 12th 

East Coast - 1hr drills

Thu 13th

AM - East Coast Nogi, took a few rounds to get going (see notes) 

PM - 10mins assault bike 148 cals (pr)