Rest day, but... had to swim for Marine Rescue training. The water was cold (60 degrees) but I had a wetsuit on and swam multiple laps and practiced multiple drills. Good workout and fun.
Boxed 12 - 3 minute rounds with core work in between rounds.
Tuck front lever PU's: 6x3 seconds
Tuck planche holds: 10x6 seconds
GHD Sit-ups and back extensions: 4x15 of each
Back lever holds: 10x6 seconds
L-sits on the floor: 10x6 seconds
One arm push-ups: 3x5 (assisted)
Ring rows with 45lb weighted vest: 3x5
Pistols (aka one-leg squats): 1x5 at BW, 1X5 at 17lbs., 1x3 at 35lbs., 1x3 at 53lbs., 1x3 at 72lbs.
Power clean and jerk: 1x5 at 45lbs. 1x3 at 135lbs., 1x3 at 155lbs. 1x3 at 175lbs., 1x3 at 180lbs.
Rest day, at work, but swam again for Marine Rescue. Another good workout.
In the morning:
Kickboxed 6 - 5 minute rounds
Later in the day:
10 - 100m sprints with 5 minutes rest between. Practiced free standing handstands. REALLY STRONG, my handstands are becoming more and more solid!
Rest day, OT at the fire station
I have taken a break from the gymnastics progressions for the last couple of days. I am on the last week of the 8 week cycle but got extremely sore and hypertrophied from Monday's workout and felt I needed to ease up. I plan on doing day 2 of the progressions tomorrow and finishing out week 8 over the next 3-4 days. After that, I think I will discontinue the 4 days-a-week thing. Too much working out, too often for me. I am going to start living by my "paleo" or Mark Sisson's "Primal Blueprint" way of working out, eating, living, etc. I'm going to create my own model of 1-2 days a week of sprinting, 1-2 days of week of heavy lifting/gymnastics training, and lots of casual walking and playing. For me (a true, complete mesomorph in every sense of the word, < that is, if you believe in body types), I simply do not need to train that hard or often, whether it be resistance training (bodyweight or weights) or metcon/cardio. I can get by on a lot less, in fact everyone can, they just don't know it yet.