lower body today...

I also went for my first run in a while. Pretty short, maybe 1.5-2 miles, picked up the pace several times, though it wasn't that fast and the lactic acid came pretty fast. I need lots of conditioning, still.

Anyways, here's the workout I did for any of you following at home:

Day 3 warmup w/out abs (I do lots of ab work separately)
Jumping squats 3x12 @ 80 lbs
Lunges 3x10 @ 40 lbs
sl RDLs 2x10 @ 16 lbs, 10@20 lbs
sl Calf Raises w/ 10, 12, 15 reps
Leg Curls 3x10 @ 40 lbs
Turkish Get-up* 2x10 @ 10 lbs
Clean and Press 8@60 lbs, 12 @40 lbs

*check here for a good description of the exercise. Decent shoulder/side of torso workout, though I think I need more weight/reps and another set to really get the benefit of it.

I know there's a bit of upper body work in there, but it's nothing too exceptional, some shoulder/chest stuff. Focus on hamstrings (pairing leg curls with calf raises really works the area). Thinking I should add some half-squats for my knees, though I usually do the rehab-type stuff (for my knee, ankle, thumb, and to a lesser extent, achilles) separately.

Ankle's holding up okay. It took a few minutes before it felt halfway decent when I went to run, but wasn't a deal-breaker, which is good. Planning to take tomorrow off from running and do weds-thurs back-to-back and see how the ankle responds.