Backitty slackitty

Fun fact: I've had "Born to Die" by Lana del Rey stuck in my head all day. Today was back day! Here's what I did:


WARM-UP
5min run
   :30 walk -> :30 run -> 1min right side -> 1min forward -> 1min left side -> :30run -> :30 walk
3x12 clean & jerk

Dead-lift pulls. Notice, the bar is set off of the ground.
This lift focuses on the  last pull of a dead-lift which
is very focused on your lower back.

   1x12 bar
   2x12 bar + 5's

BACK
Dead lift pulls
   1x20 = barbell + 5s
   2x15 = barbell + 25s
   1x12 = barbell + 45s
Narrow grip assisted pull-ups
   1x20 = -100lbs
   2x15 = -90lbs
   1x12 = -80lbs
Standing arched back side bends
   1x20 = 15lb barbell (totally guessing)
   2x15 = 25lb barbell (totally guessing)
   1x12 = barbell
Pilates: Swan
   4x12
Pilates: Slow swimming
   4x20

I didn't like the last three exercises... This is what I'm going to do next time:

Reverse plank

Side bends (each side)
   1x20 = dumbbell 20
   2x15 = dumbbell 25
   1x12 = dumbbell 30
Bent rows
   1x20 = dumbbell 10
   2x15 = dumbbell 15
   1x12 = dumbbell 20
Reverse planks
   4x30sec

ABS
The 100
20 Lying leg lifts
20 Roll-ups
20 A-Frames
Planks

HIIT
.05 @ 3.5mph
.1 @ 8.5mph (9.5mph for last one)
for 1.5 miles

Stretch
Sauna