Tuesday

Quads are still hurting, but my knees are constantly buckling like they had been.  Left elbow is still there, same with my shins.

Did my elbow rehab stretches before the gym a couple times as well as several times when I was at the gym.  Hopefully it's helping.

Got to the gym around 1:45.

Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching, and I actually remembered to foam roll, so I did that too.

First:
Unknown Source #061
For time:
50-40-30-20-10 reps of:
Pull ups
Squat Jumps

First time on this one, and the first big pull up wod in a little while.  Wasn't sure how my elbow would handle it, or what my sore quads would think.  It wasn't too bad.  Started out with something like 35 pull ups, then 10, then 5.  The rest of the pull up sets were more like 10-15 on the first try, then a bunch of 5s.  Squat jumps were tough.  Legs were definitely feeling it so I started with 30, then 20.  Second set was 20 and 20.  Third set was 20 and 10.  Fourth was 20, and fifth was 10.  Finished in 14:36.

Second:
Tried this workout I found on a running message board called the "standard core workout."  Supposed to be good for runners.  2 rounds of a modified bicycle crunch, front plank, bridge, side planks, modified bird dogs, and supine leg lifts (which I didn't write down how to do, and couldn't remember what it looked like, so I skipped it).  Went alright.  Did 45sec for each exercise.  Got a decent sweat going from the planks.

Third:
Wanted to do some incline DB bench press.  Started with 60lbs, then 70, then 80.  Tried 90lbs but couldn't do one, even with someone else spotting haha.  Ah well.  The 60/70/80 felt good.

Fourth:
Changed into my trail shoes (which are disintegrating by the day) and headed out to a local park for a run.  The main goal was to get some hill sprints in, and from what I remembered this park had a decently steep hill.  Getting there, it wasn't as bad as I had imagined, but still a big hill.  The GPS estimated it was about 100ft long with a steep grade.  Did 10 sprints up with a jog back down for recovery.  Then headed over to the football field.  Did one suicide starting at the goal line and going to the 5yd, 10, 15, 20, and 25yd lines.  Recovered.  Then did another suicide starting at the goal line and going to the 5yd, 20yd, and 50yd lines. Recovered, then did 3 max effort 100yd sprints, walking the return 100yd for recovery.