Thu 29th

Am - ECJJA nogi, deep half stuff

Wed 28th 

rest

Tue 27th 

AM - ECJJA nogi

Mon 26th 

rest - feeling pretty exhausted at the moment, sleep is shocking as usual and I don't think I gave the skierg half marathon any respect... 

Fri 23rd - Sun 25th 

Paul Schreiner Camp

(4 sessions in total - slept in for the Saturday evening one!!)

Sweat, blood and serious details #streetjudo , . Amazing first day of the @grumblebugmcscamperton training camp

A post shared by David McConkey (@david_mcconkey) on Jun 23, 2017 at 1:30pm PDT

Thu 22nd

East Coast nogi

Wed 21st 

AM - an hour of light drills with Mossy

PM - Skierg half marathon (21,097m) - 1'32'59

The concept2 summer solstice challenge... half marathon on the skierg. One of the hottest days of the year and I'm melting, have no idea how I even moved in Madrid last week 😭😂

A post shared by David McConkey (@david_mcconkey) on Jun 21, 2017 at 11:31am PDT

Tue 20th 

Am - no bjj, feeling drained

PM - SDSC

A1. RDL 4 x 8 80kg
A2. Tricep Band Pushdowns 4 x 20
B1. DB Walking Lunge 4 x 10/10 15kg dbs
B2. Barbell Curls 4 x 10 25kg
C1. GHR 3 x 10
C2. DB Hammer Curls 3 x 10 10kg dbs 

Mixing the fun stuff (arms) with the shit stuff (legs) 💪🏻

A post shared by David McConkey (@david_mcconkey) on Jun 20, 2017 at 1:44pm PDT

Sat 17th

Spanish Nationals - had better comps, died in the heat, temperatures peaked at 40 degrees!

Thu 15th 

AM - BJJ East Coast

PM - SDSC

12 rounds of
30sec skierg / 90sec rest
* every ret perform 1 burpee and add 1 each round
(all ski rounds over 140m)

Getting work done . . 12 rounds of; 30sec skierg/90sec rest. . *during rest perform 1 burpee and add 1 rep each rest. . 2 days till 🇪🇸👊🏻

A post shared by David McConkey (@david_mcconkey) on Jun 14, 2017 at 11:01am PDT

Tue 13th 

BJJ East coast

----------------------------------------------------------------------------
memory is sketchy around training as I wasn't tracking things!
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Thu 8th 

Airdyne 30mins recovery pace

Feeling battered after jiujitsu earlier for some reason so I went for a recovery spin on the assaultbike, average watts was NOT 1800, more like 288 👌🏻

A post shared by David McConkey (@david_mcconkey) on Jun 8, 2017 at 1:20pm PDT

Energy levels still aren't great but my sleep is shit at the moment, a lot going on in my head at the minute. I am making a conscious effort to have better meals at the moment too and ave added to 5g doses of Glutamine per day to help with the gut...

Wed 31st 

2k Skierg -> 7'28.1

2k skierg, not an all out effort. It close to it, PR as well I think 👌🏻

A post shared by David McConkey (@david_mcconkey) on May 31, 2017 at 7:40am PDT

Tue 30th

Am - taught beginners class in East Coast and did some positional sparring and drills after. Hardly slept last night, energy low!

Mon 29th 

Sun 28th 

Did a small bit of bjj at the open mat today, numbers were low so I didn't do much

Sat 27th 

East Coast open mat

Wed 24th 

Didn't train, feeling flat

Tue 23rd 

A. Skierg 5k - 19'48.1
B1. Ab Rollouts 3 x 6
B2. Barbell Curls 3 x 15 20kg

felt terrible on the ski, sweating like crazy (it is warmer than normal) but sleep has been really poor and I'm just on a bit of a downer at the mo, nothing major but just tired and feeling a bit directionless! 

Maybe I should have stuck with the bowl of M&Ms for lunch. Way off the pace for a 5k today, sleep was the worst in a while so I'm putting it down to that 😂🌚

A post shared by David McConkey (@david_mcconkey) on May 23, 2017 at 8:43am PDT

Mon 22nd 

A. Bench Press 3 x 5 82.5kg

B. 30sec ski for distance x 2 178m ? , 181m


Sun 21st 

ECJJA - open mat

A lot going on in the last month, have been terrible at tracking this!!


Sat 20th - ECJJA Open Mat (5 x 6min rounds)

Fri 19th 

10 rounds of
15 cals ski
15 kb swing
10 pushups
-> 20'32

Thu 18th 

ECJJA - felt flat today, breathing was laboured. Had cereal for breakfast - dairy / wheat a problem??

Wed 17th ??

tue 17th 

ECJJA

Mon 16th

A. Split Squat 4 x 6(r) / 8 (l) 10,10,12.5, 12.5kg dbs
B1. GHR 3 x 10
B2. Active Hang 3 x 30sec
C1. Ab rollouts 3 x 8
C2. Face pulls 3 x 15


Sat 13th 

Row - > marathon 3'15 hours

Because @austinrhatiganpt was convinced it took me over 3 hours to do 10k 😂😂 #marathon #proof

A post shared by David McConkey (@david_mcconkey) on May 15, 2017 at 9:08am PDT

Fri 12th

Sun 7th

ECJJA - Open mat


Sat 6th

Got out of jail in the semis, played myself in the final. Always a learning experience. Making progress though and back to training tomorrow, I fucking love jiujitsu, POW 👊🏻 . Huge thanks to all the bodies @ecjja for great rounds, coaching, support and forcing me to improve and get outside of my comfort zone. And thanks to everyone on this podium, we all need each other to learn and improve 🙌🏻❤️#bjj

A post shared by David McConkey (@david_mcconkey) on May 6, 2017 at 9:01am PDT

I have lost tracking this - training has been going good, getting a lot of mat time in but the knee started to act up a little recently. I probably need to do more maintenance - look at getting back into yoga. My jiujitsu is feeling a little stronger these days, consistency is key! 

Sun Apr 23rd 

ECJJA - open mat , did a 60min round with Mossy! got a few things to work on but felt I could get to my positions ok.

Sat 22nd 

Left knee is off, popliteus?? it feels swollen and hot, like post meniscus tear. It started to act up in Italy a little bit, I'm not sure what I did. I've been icing and doing some decompressing work, need to look into Yoga again!!

Fri 21st

PM SDSC

A. RDL 4 x 6 100kg
B. Split Squats 3 x 8/8 15kg dbs
C. Incline Prone Flys 3 x 12 6kg
D1. GHR 3 x 10
D2. Barbell Curls 3 x 10 30kg 

Noon - 1min ski erg -> 350m 

Thu 20th 

ECJJA - nogi

Wed 19th 

PM - ECJJA gi

Tue 18th 

Noon - ECJJA nogi

PM - SDSC skierg -> 500m 1'20.0

Mon 17th

Sun 16th 

Row - 1 hour 14'094m 

Building that aerobic base, #cardiacoutput Happy Easter!

A post shared by David McConkey (@david_mcconkey) on Apr 16, 2017 at 6:34am PDT

Fri 14th 

Tested peak RPM on assault bike -> 110RPM

Fri 7th April

PM - SDSC
took it easy as elbows and shoulders feel beaten up!
A. RDL 3 x 8 90kg
B. GHR 3 x 10
C1. Facepulls 3 x 15
C2. Band Pushdowns 3 x 30

AM - East Coast - did 45 mins with Austin in the gi

Thu 6th

AM - East Coast , open mat nogi rounds

Wed 5th