Tue 11th 

Eastcoast - nogi


Mon 10th 

A. RDL 3 x 6 80,100,100kg

B. Assaultbike 2 x 7mins; rest 7mins

C. Ab rollouts 3 x 10

Not quite perfect pacing this evening 🙄 . Some Romanian Deadlifts and into 2 x 7mins on the #assaultbike , 58rpm target...

A post shared by David McConkey (@david_mcconkey) on Jul 10, 2017 at 1:53pm PDT

Sun 9th

rest

Sat 8th

Eastcoast - gi , open mat

Fri 7th

Am - did some drills and a small bit with Mossy and Austin in SDSC

Pm - SDSC

A1. Chins 5 x 5
A2. DB Shoulder Press 5 x 10 15kg dbs
A3. Underhand pullaparts 3 x 15

B. - arms

Thu 6th 

PM - SDSC

A1. Split Squats 4 x 6/6 20kg dbs
A2. Press 4 x 10 30,35,35,35kg (elbows didn't feel as cranky today with this)
B1. DB Row 3 x 12/12 25kg (started to feel cranky on the right side on the last set)
B2. Pushdowns 3 x 20 purple band
C. Bike 15 mins sustainable pace - 55rpm avg

Logging the workout from earlier this evening, some split squats and presses then onto the bike. Steady pace, just putting money in the cardio bank 💰

A post shared by David McConkey (@david_mcconkey) on Jul 6, 2017 at 3:54pm PDT

AM - no bjj, feeling flat


Wed 5th 

SDSC - One hour of drills (gi) with Mossy

Tue 4th 

Noon - ECJJA nogi

PM - SDSC

Assault bike - 15mins , working on 'sustain' model, 15mins at 60min pace - was aiming for 55rpm, was sure I had it but monitor said 54 avg.

Building the engine. . Was sure I held it to a 55rpm avg, shit pacing on my part!! 🙄

A post shared by David McConkey (@david_mcconkey) on Jul 4, 2017 at 9:45am PDT

Mon 3rd 

SDSC - just did a small bit, still feeling tired

A1. RDL 4 x 8 90kg
A2. DB Bench 4 x 12 25kg dbs


Sat 1st 

BJJ - East Coast Open Mat

Fri 30th 

Trained BJJ in SDSC with Austin and Mossy. Good session, some drills and then rotating 6 min rounds (3min mini blocks and one person stays on for 6mins off for 3)

PM - SDSC
Arm session with Neil

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

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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