Training Log to Immortality

[Mickey O'neil]

1.9.19

1. Daily Dozen

Armor of War - Week 3, Day 1 - 1/2 (Squat/Pull)
2a. Reverse Lunges: bw x 9s x 5/5r
2b. Inverted Body Row: bw x 9s x 5r

Had to keep it short tonight.

1.11.19

1. Rode Briar Chapel trails x 1 hour 50 minutes @ 12.2 miles

1.12.19

1. Daily Dozen, Thoracic Bridge x 5/5, FTW OH Squat x 10

Armor of War - Week 3, Day 2 - 2/3 (Pull/Push)
2a. Inverted Body Rows: bw x 10s x 5r
2b. Close Grip Push-ups: bw x 9s x 5r

3. TBDL: 190 x 6, 215 x 4 x 1/2/3

[Mickey O'neil]

1.13.19

1. Weight Vest Step-ups (low step, quick pace): 30# x 45 minutes

2. JS Flexibility, Bar Hangs, additional hip flexor stretching

[Mickey O'neil]

1.14.19

1. Daily Dozen

Armor of War - Week 3, Day 3 - 3/1 (Push/Squat)
2a. Close Grip Push-up: 10s x 5r
2b. Reverse Lunges: 10s x 5/5r

Short and sweet tonight.

[Mickey O'neil]

1.17.19

1. Daily Dozen

Armor of War - Week 4, Day 1 - 1/2 (Squat, Pull)
2a. BSS: 12kg (held on non working side) x 5s x 5/5r
2b. Inverted Body Row: bw x 5s x 5r

3. 1-Arm Cleans: 32kg x 5s x 5/5r

4. Farmer Walks: 2x32kg x 3s x 30 seconds

5. GMB Shoulder Mobility Routine

[Mickey O'neil]

1.20.19

Armor of War - Week 4, Day 2 - 2/3 (Pull/Push
1a, Inverted Body Row (feet elevated): bw x 6s x 5r
1b. Ring Push-ups (rings elevated about 8"-10" off floor): bw x 5s x 5r

1.21.19

a.m.
1. Wt. Vest and Ski Pole Swings Step-ups: Ski Pole Swings + Step-ups 2x5# dbs x 30 minutes straight to Wt. Vest Step-ups 20# x 30 minutes - those ski pole swings really got the heart rate up. Much more than I anticipated.

2a. Vertical Lift: 2x25# x 10s x 10/10
2b. Pull-ups: 10s x 4r

afternoon:

3. Swenson 15 minute Ashtanga Short Forms

[Mickey O'neil]

1.22.19

1. Thoracic Bridge x 5/5, FTW OH Squat with wooden dowel x 10

2. TBDL (low handles): 225 x 1/2/3/1/2/3/1/2/1

3. Hip and back stretches

[Mickey O'neil]

1.24.19

1. Daily Dozen

Armor of War - Week 4, Day 3 - 3/1 (Push/Squat)
2a. Ring Push-ups (rings elevated 8" off floor): bw x 6s x 5r
2b. BSS: 12kg (held on non working side) x 6s x 5/5r

I've been forgetting to do the Ab Wheel to finish off my workouts.

[Mickey O'neil]

1.27.19

a.m.

1. Daily Dozen

Armor of War - Week 5, Day 1 - 1/2 (Squat, Pull)
2a. BSS: 12kg (held on non working side) x 7s x 5/5r
2b. Inverted Body Row (feet elevated): bw x 7s x 5r

3. Ab Wheel Rollouts: 1s x 10, 1s x 20

4. JS Flexibility

afternoon:

5. Rode Briar Chapel trails x 13 miles

[Mickey O'neil]

1.29.19

1. YRG Fat Burner

2. 4-Corner Balance Drill

[Mickey O'neil]

1.30.19

1. Daily Dozen

Armor of War - Week 5, Day 2 - 2/3 (Pull/Push)
2a. Inverted Body Row (feet elevated): bw x 8s x 5r
2b. Ring Push-ups (rings elevated 8" off floor): bw x 7s x 5r

Had to make it a quick one. TBDL ladders tonight.

[Mickey O'neil]

1.31.19

1. Thoracic Bridge x 5/5, child pose, cat/cow x 5

2. TBDL (low handles): 225 x 5 x 1/2/3

[Mickey O'neil]

2.2.19

1. First time riding Ratchet trail in Pittsboro this year (it closes during hunting season)...one of my favorites. Didn't have time to ride the whole thing but was able to check out a new section. Very nice. 1 hour 12 x minutes @ 7.62 miles

2.3.19

1. Rode Briar Chapel x 2 hours @ 12 miles.

[Mickey O'neil]

2.6.19

1. Daily Dozen, Rumble Roller on back

Armor of War - Week 5, Day 3 - 3/1 (Push/Squat)
2a. Ring Push-ups (rings elevated 8" off floor): bw x 8s x 5r
2b. BSS: 12kg x 8s x 5/5

3. Ab Wheel Rollouts: 3s x 10

[Mickey O'neil]

2.10.19

a.m.

1. Daily Dozen

2. YRG - 20 minute workout

3. JS Shoulder Traction

afternoon:

4. Rode Briar Chapel trails x 2 hours @ 14 miles

Armor of War - Week 6, Day 1 - 1/2 (Squat/Pull)
5a. BSS: 12kg x 9s x 5/5r
5b. Inverted Body Rows (feet elevated): 9s x 5r

6. Ab Wheel Rollouts: 3s x 10r

7. Lots of stretching, JS Shoulder Traction, Rumble Roller on back

I believe I am going to start GMB Elements in 2-3 weeks.

[Mickey O'neil]

2.11.19

1. Daily Dozen

2. TBDL (low handles): 240 x 1/2/3/1/2/3/1/2/3/1

Lots of stretching tomorrow night.

[Mickey O'neil]

2.12.19

1. Daily Dozen along with a bunch of stretching.

After deciding to do the GMB Elements program, I came across the new Gymnastics Bodies GymFit programs. I'm thinking now that I would really like to do some of those. I think I could really benefit from the Band Series. Maybe I will go ahead with the GMB Elements then go into the GB GymFit programs.

https://www.gymnasticbodies.com/

https://www.gymnasticbodies.com/browse/

[Mickey O'neil]

2.14.19

1. Daily Dozen

Armor of War - Week 6, Day 2 - 2/3 (Pull/Push)
2a. Inverted Body Rows (feet elevated): bw x 10s x 5r
2b. Ring Push-ups (rings elevated 8"): bw x 9s x 5r

3. Ab Circuit x 3 rounds
a. Flutterkicks x 40
b. Vertical Toe Touches x 20
c. V-Ups x 10

[Mickey O'neil]

2.17.19

1. Swenson Ashtanga Yoga 15' Short Forms

2. TRX I/Y/T/W: 5s x 5r each

[Mickey O'neil]

2.19.19

1. Daily Dozen, Rumble Roller on back

Armor of War - Week 6, Day 3 - 3/1 (Push/Pull)
2a. Ring Push-ups (rings elevated 8"): bw x 10s x 5r
2b. BSS: 12kg x 10s x 5r

3. TBDL (low handles): 240 x 1/2/3/1/2/3/1

[Mickey O'neil]

2.23.19

1. Wt. Vest Step-ups (low step done at a quick pace): 20# x 1 hour

2. Swenson Ashtanga Yoga 5' Short Forms

2.24.19

1. Dr. Craig Aaron's Extreme Yoga for the Warrior Athlete x 1 hour - so good

Starting GMB Elements tomorrow.

[Mickey O'neil]

2.25.19

GMB Elements: Week 1, Day 1

warm-ups:
1. Wrist warm-up x 5 reps each
2. Shoulder warm-up x 10 reps each
3. Shoulder warm-up with Stick x 10 reps
4. Squat warm-up x 5 reps then hold 15 sec.
5. Squat Hip Opener x 5 reps then hold 15 sec.

Movements:
6. Bear Assessment x 1 min
7. Monkey Assessment x 1 min
8. Frogger Assessment x 1 min
9. Lounge Chair x 30 sec.
10. Monkey Twist x 30 sec.
11. Lunge x 30 sec.

These movements are very deceiving. Much more taxing than I thought they would be.

[Mickey O'neil]

2.26.19

GMB Elements: Week 1, Day 2

warm-ups:
1. Finger warm-up x 5 rep2
2. Wrist warm-up x 5 reps each
3. Shoulder warm-up x 10 reps each
4. Shoulder warm-up with Stick x 10 reps


Movements:
5. Bear x 1 min 30 sec
6. L-Arm Stretch x 30 sec.
7. Lounge Chair x 30 sec.

[Mickey O'neil]

2.27.19

1. GMB Elements - Week 1, Day 3 - Wednesday
-Fingers warm-up x 5 reps
-Wrist warm-up x 5 reps
-Shoulder warm-up x 10 reps
-Shoulder warm-up w/ stick x 10 reps
-Floor Hip Circles x 5 reps
-Frogger Stretch x 5 reps
-Squat warm-up x 5 reps then hold 30 sec
-Squat Hip Opener x 5 reps then hold 30 sec
-Toe Stretches x 5 reps
-A-Frame stretch x hold 30 sec
-Lunge x 30 sec
-Full Monkey Twist x 30 sec
-Cobra x 30 sec
-Forward Fold x 30 sec
-L-Arm x 30 sec
-Lounge Chair x 30 sec

2.28.19

1. GMB Elements - Week 1, Day 4 - Thurs.
-Wrist warm-up x 5 reps
-Floor Hip Circles x 5 reps
-Squat warm-up x 5 reps then hold 15 sec
-Squat Hip Opener x 5 reps then hold 15 sec
-Monkey x 1:30
-Lunge x 30 sec
-Monkey Twist x 30 sec

3.1.19

1. GMB Elements - Week 1, Day 5 - Friday
Same as Wednesday

[Mickey O'neil]

3.2.19

a.m.

1. Wt, Vest Step-up (low step done at a quick pace): 20# x 50 minutes

2. GMB Elements - Week 1, Day 6 - Saturday
-Wrist warm-up x 5 reps
-Shoulder warm-up x 10reps
-Shoulder warm-up w/ stick x 10 reps
-Frogger Stretch
-Frogger x 1:30
-Lunge x 30 sec
-Cobra x 30 sec

[Mickey O'neil]

3.3.19

1. Wt, Vest Step-up (low step done at a quick pace): 25# x 1 hour

2. Vertical Lift: 2x25# x 2s x 3 minutes