Training Log to Immortality

[Mickey O'neil]

9.11.19

Ripped, Rugged, and Dense 1.0 - Baseline

1. S&S warmup: prying goblet squats, hip bridge, halos - 2s x 5 reps each in a circuit

2. 1H Swing: 24kg x 3s x 5/5, 32kg x 4s x 5/5 - 4:33

3. Get-up: 16kg x 2s x 1r R, 20kg x 3s x 1r R, 16kg x 2s x 1r L, 20kg x 3s x 1r L - 5:53

All I had time for.

[Mickey O'neil]

Don't have my notebook with me at work so this is from memory.

I took a few days off last week due to a jacked up shoulder and wrist from going OTB after landing a pretty big drop/jump the other Saturday (9/7/19). Shoulder is feeling better but wrist is still sore but I am able to push through the getups okay.

9.14.19

1. Rode Briar Chapel x 1 hour 32 mimutes @ 11 miles.

9.15.19

a.m.

Ripped, Rugged, and Dense 1.0 - Baseline

1. S&S warmup: prying goblet squats, hip bridge, halos - 2s x 5 reps each in a circuit

2. 1H Swing: 24kg x 4s x 5/5, 32kg x 4s x 5/5 - 5:29

3. Get-up: 16kg x 2s x 1r R, 20kg x 3s x 1r R, 16kg x 2s x 1r L, 20kg x 3s x 1r L - 6:02

4. Pullups: 6-6-5-4-3 (Day 10)

5. Stretching - 90/90, QL Stretch

afternoon:

6. Rode Briar Chapel x 51 minutes @ 6 miles

I think I am going to start adding in some YRG and focused stretching sessions.

[Mickey O'neil]

9.17.19

1. Played tennis with my daughter for an hour or so.

Planned on doing my Ripped, Rugged, and Dense 1.0 Baseline workout, but tonight it became evident that I need way more warmup than I used to. After my daughter and I finished playing she wanted to race me because she said she was getting faster. Well obviously I couldn't take it easier on her so I took off like a bat out of hell and then about 30 yards out I somehow tweaked my fucking upper quad. My hamstring I can understand, but my quad?! How the hell does that happen. So, I am going to take some ibuprofen tonight and see how it feels in the morning. Jeez man. How depressing.

[Mickey O'neil]

9.22.19
2.Ripped, Rugged, and Dense 1.0 - Baseline

1. warmup

2. 1H Swing: 24kg x 5s x 5/5, 32kg x 4s x 5/5 - 5:18

3. Get Up: 16kg x 1s x 5/5, R, 20kg x 4s x 1r R, 16kg x 1s x 5/5 L, 20kg x 4s x 5 L - 5":15

4. Pullups: 6-6-5-4-3 - Day 11

afternoon:

5. Rode Briar Chapel x 2 hours @ 14 miles

I think I might have figured out why I slightly pulled my quad racing my daughter the other day. Realized that I haven't been doing a lot of stretching or yoga since starting my new program and I've still been riding quite a bit with a lot of mileage. My hip flexors are super tight, as well as my IT Bands. I am going to start having a focused stretching or yoga day between my RR&D program days.

[Mickey O'neil]

9.23.19

1. Daily Dozen

2. Flexible Steel program

3. Rumble Roller

4. Hanging Leg Raise: 3s x 5r

An abbreviated version of what I had planned. Planned on doing YRG 20' workout and way more abs. Got home late from my daughter's tennis match and fit in what I could.

[Mickey O'neil]

9.24.19
Ripped, Rugged, and Dense 1.0 - Baseline

1. warmup

2. 1H Swing: 32kg x 6s x 5/5 - 4:14

3. Get Up: 20kg x 5s x 1r R, 20kg x 5s x 1r L - 7:33

4. Pullups: 7-6-5-4-3 - Day 12

[Mickey O'neil]

9.25.19

a.m.

1. YRG 20" workout + dead bug pose at end

I'm going to try to get in some weight vest step-ups tonight for some cardio but not sure if I'll have time. Will edit if I do. From here on out I believe I will add in a few sessions of the step-ups for some extra cardio. I'm thinking a 3 day rotation like: Day 1 - Ripped, Rugged, and Dense 1.0, Day 2 - Weight Vest Step-ups x 45 minutes to an hour, Day 3 - Yoga/Focused Stretching

[Mickey O'neil]

9.28.19

1. Rode Briar Chapel x 1 hour 47 minutes @ 12.44 miles

9.30.19

a.m.
1. Wt. Vest Step-ups: 20# x 45 minutes

evening:
2. Baptiste Journey Into Power power vinyasa yoga x 1 hour

[Mickey O'neil]

Somehow tweaked my lower back (ironically I think it was doing cobra during my last yoga session), so I think I will spend a few days of doing YRG and weight vest step-ups then get back to my regularly scheduled program. Although, I may do some test swings tonight to see how that feels.

[Mickey O'neil]

10.4.19

Been incredibly busy this week between work and my daughter's tennis matches. My lower back is still hurting quite a bit. I'm beginning to think it was from the swings and not yoga. I will say tonight's workout seems to have relieved it quite a bit, possibly temporarily, we'll see. I might be switching up my training a bit, but still in the same set up I was thinking before.

1. YRG 20' workout

2. Kneeling Lunge, Pigeon, Rumble Roller on back

[Mickey O'neil]

10.6.19

a.m.

1. Rode Briar Chapel x 1h 16m @ 9.8 miles.

afternoon:

Working out a new RR&D program. Think I am going back to Furman's Garage workout plan, but set up with the format I mentioned doing earlier of Day 1 - Weights, Day 2 - Cardio/Wt. Vest Step-ups, Day 3 - Yoga/Stretching. Also, the Hindu Push-ups on Garage Workout Day 2 will be replaced with Gymnastic Bodies Ring Push-ups where you turn the hands out at the top of the rep. I may have to do something else other than KB C&P as well if my shoulders start bothering me again.

2a. KB C&P: 16kg x 2s x 2-3-5
2b. Neutral Grip Pull-ups: BW x 2s x 2-3-5

3. Rumble Roller back, IT band, hip flexors, quads, MWOD go-to stretches


10.7.19

a.m.

1. Wt. Vest Step-ups: 20# x 50 minutes

May do some YRG or stretching tonight. Possibly an extra session of the wt. vest step-ups. Will edit if I do.

[Mickey O'neil]

10.8.19

a.m.

1. YRG - Wake Up, YRG - 20' workout

evening:

2. Flexible Steel , HAM mobility drill

[Mickey O'neil]

10.10.19

Ripped, Rugged, and Dense 1.5 - Garage Workout variation

1. Daily Dozen

2a. HLR: 3s x 5r
2b. GB Ring Push-ups: 3s x 7r
2c. Foundation: 3s x 1:00

3. 1H Swing: 24kg x 10s x 10r L/R - each side alt. on the minute for 10' - 100 total reps, 50/50

[Mickey O'neil]

10.13.19

a.m.

1. Rode Briar Chapel trails x 1 hour 20 minutes @ 10.2 miles.

[Mickey O'neil]

10.14.19

1. Wt. Vest Step-ups: 20# x 45'

10.15.19

a.m.

1. YRG Fat Burner

[Mickey O'neil]

10.15.19

a.m.
1. YRG - Fat Burner

10.17.19
Ripped, Rugged, and Dense - 1.5

a.m.
1. Daily Dozen

2a. KB Clean and Press: 3s x 2-3-5
2b. Pullups: 3s x 2-3-5

10.18.19

1. Wt, Vest Step-ups: 20# x 48'

10.19.19

1. Rode Briar Chapel x 1 hr 50 min. @ 13.4 miles

10.20.19

1. DDP Yoga: Stand Up

2. Wt. Vest Step-ups: 20# x 1 hr.

[Mickey O'neil]

10.21.19

Ripped, Rugged, and Dense - 1.5

1. Daily Dozen

2a. Hanging Knee Raise x 3s x 6r
2b. Founder Position x 3s x :60
2c. GB Ring Push-ups x 3s x 8r

3. 1H SW x 24kg x 10s x 10/10 - switch arms at the top of each minute

10.22.19
a.m.
1. Wt. Vest Step-ups: 20# x 30'

10.26.19
a.m.

1. Rode Briar Chapel x 2 hours @ 12.5 miles

Starting back on GST Foundation 1 Monday morning. Will also still be doing the the 1H Swings on the minute, weighted step-ups, and as much riding as possible.

[Mickey O'neil]

11.21.19

Update: I'm on week 4 (de-load week) of the GB GST Foundation 1 program. Been doing that along with weight vest step-ups, swings or OALCCPP done Quick and Dead style (10 reps left at top of minute, wait, 10 reps right, wait, etc.), some FlowFit, and of course riding as much as possible. Will get back to logging here.

[Mickey O'neil]

Okay, so I haven't been good about starting logging my training again. I started week 5 of the GST Foundations 1 yesterday. I am on the 4 day program. I will continue with this but spread it out over 10 days so I can fit in more cardio days. Will try to update this log tonight starting with yesterday's training.