Originally Posted by
AndrewS
Hey,
a quick comment on your use of tabata intervals with weights. The tabata protocol is exercising to 90% max heart rate (220-age) for 20 seconds for 8-10 rounds with 10s active rest. At high heart rates motor skills go, and performing a complex movement under load may increase your risk of injury. Given your history of back problems, you should probably avoid using windmills with this and stick to stuff like swings, thrusters (squat to push press), and squats.
A nice way to set this sort of thing up would be a 3-5x5 circut of 3-5 exercises, followed by something like thrusters or pushups or front squats done tabata style.