8/3 CFSB

injury - sunday my back acted up about half way on my 6.5 mile ride. it usually does that on longer rides. i didn't think too much off it until i was squating today. the early warm up sets were no problem, but when i put on #405 my back had sharp pain on the first rep. i decided to shut it down for the day.


11am
strength: 'squat/bench/press'

squat 4x3 - 135,225,315,*405 (*failure: 1 rep hurt back)
bench 5x3 - 135,185,245,*245,225 (*failure: 2 reps) [1965 total]
db push press 3 x 9,6,3 - 65 (each)


core:
unassisted situps = 50


1pm
endurance: 'tabata: run'

8 rounds of 20 seconds on/ 10 seconds off

distance = .5 miles