I've been pretty busy this week, so I haven't had much time to post lately. I trained this week Monday-Thursday. I already posted Monday.
Tuesday: testing some of my lifts, abilities, etc. These included rowing, running, the deadlift, the military press, etc. This was not for maximal effort, just against an arbitrary standard which states that I am not a level 1 athlete at my gym. These qualifications were easy, but unfortunately, you cannot test for a higher level until you've completed each level beneath that. I should be a level 2 or 3 out of 4 possible levels.
Wednesday: I did a team workout with some of my training partners. It was structured like so:
One team member does 25 squats (pace-setter), during which time the other team members perform max push-ups, max burpees, or max KB swings (53#), respectively. After the first member completes the 25 squats, the team members rotate, switching to the next movement. We performed this circuit as many times as possible in a 13-minute period, which I believe amounted to 5 full rounds or some such number. This workout was for maximal effort, not any particular amount of reps.
After this, I did some squat technique work, performing plyometric box-squats. I did 10 sets of 10 reps.
After this, I did a few more things from the level 1 board.
Thursday: Warm-Up - 500m row, then 2 minutes max burpees. I got 1:42 (easy pace) and 40 burpees.
Main Workout: Max weight thruster. I set a 15# PR, with 150#. I really wanted to get 155#, but my shoulders were beat for the press.
Then, I worked on my muscle-up. I was able to perform them with strict form (no kipping) on gymnastics rings. I was even able to do them in the L-sit position, which is a new accomplishment for me. I was happy with my performance.