Squat
Work up to a 5 Rep Max for the day: 5x135, 165, 185, 2(5x205)
Time: 6:20
Assistance
4 Rounds:
10 Box Step-ups, 40 lb Dumbbells
10 Band Face Pulls, 30 lb Band
10 Jump squats
10 Knees to Elbows
Time: 8:45
Conditioning: Intervals
4 Rounds:
15 Burpees Fast: 54, 57, 55, 55
Run 400 Meters Slow: 2:15, 2:15, 2:15, 2:15
Comments: First morning workout in a while. Wanted to start implementing these again. While it's nice to get them out of the way early, I do end up in a lot more traffic than if I had just gone to work early. Oh well, it is what it is. Back still hurts but I'm going to try and work up to a comfortable 5 rep max on squats.
Squat: Felt kind've tight on these, but it was 6:00AM. Back started hurting a little at 205 so I stayed there. Decent sets. Could've been a little deeper.
Assistance: With only one main lift I got to get a little more creative with the assistance work. First time doing Face Pulls. Pretty cool exercise and a good way to break up the leg work. Step-ups were tough. Heaviest weight on those in a while.
Intervals: Nice to be able to mix running in with other stuff for a change. My back was hurting some during the burpees so I took a short break after 10 reps on each set. Still, decent times. I'm not quite sure how the rest of the week is looking right now. I may skip deads if my back doesn't feel any better. We'll see. Have a good day!