There's nothing more frustrating than being well-rested, motivated and injured. I went to the track today in hopes of doing yesterday's workout but I wasn't really able to do much of anything. I can only sprint at about 70% speed, anything above that hurts. I wasn't able to jump at max strength either, I felt a strong, sharp pain when I tried. I ended up doing five step jumps at about 60%-70% effort just for the plyometric benefit. They actually felt good technically but of course they were about two meters shorter than usual...
   Weights weren't any better, I dropped a significant amount of weight off the deadlifts but they didn't feel "good", jump-squats weren't much better.
   Also when I was stretching after weights I felt a pop in my right (non-injured) hamstring right where it joins to the ischial tuberosity... I don't think it's serious but it is still a little sore when I stretch it.
 

TODAY'S WORKOUT

warm-up
3 Standing long jump @70%
3 Standing triple jump @70%
3 Three step triple jump @70%
6 Five step hops @70%
4 Five step triple jump @70%
Weights--
Deadlifts 3x5@225lb's
Jump squats 4x2@135lb's
Ab circuit 4x6x10
5 med-ball back throws
5 med-ball front throws