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well yeah i know what the words mean, i just don't know what that refers to as an exercise.

why don't you just do more 80m sprints? or if you want to do stuff with cuts, why not do suicides or something?

it doesn't really matter, i'm also just being stubborn for no reason, haha. 

<a href="http://www.youtube.com/watch?v=EFw0q3PJBuE" target="_blank">http://www.youtube.com/watch?v=EFw0q3PJBuE</a>

how many guys on here can bench as much as this woman did at 134lbs? other than eric?

a sprint with a sharp turn isn't really an all-out sprint. you should just go shorter, i think, adding a cut is a whole different kettle of fish.

WEIGHT: ???
SORENESS: hams a bit
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- depth jump @~12" x 4,4
pretty springy, surprisingly good

- SVJ x 5

- circuit x 3
-- pistol @6kg DB x 5/e
-- DB RDL 26s x 10
-- DB OHP 18s x 10,10,8
-- pull up x 8,8,8

- continuous circuit x 2
-- toe touch x 15,20
-- bicycle crunch x 10
-- leg lower x 10
-- prone reverse hyper x 10
-- band pull apart x 10

- stretch

right on right on right on.

in re: percentages: fair enough! thanks. also, i don't have blocks.

will do submax bounds as part of warm up. as you've seen my SL bounding is pretty terrible. i will probably just to try to get to a point where i'm doing them with unembarrassing form. i feel like getting those down can't fail to have a positive impact. aspiring toward something like this (but i'll stick to grass if i can):

<a href="http://www.youtube.com/watch?v=2wBYb62P7Jo" target="_blank">http://www.youtube.com/watch?v=2wBYb62P7Jo</a>

but for starters, something more like this as the warm-up:

<a href="http://www.youtube.com/watch?v=8LuZWIkOqrQ" target="_blank">http://www.youtube.com/watch?v=8LuZWIkOqrQ</a>

C-skips are gonna be a bit of a mindfuck, i think.

secondary question: best alternative on days when it's pouring rain? we don't have the southern california luxury of nonstop nice weather.

so like,

DAY 1
jumps
4-5 x 60m @95+%
300m @ 95+%

DAY 2
rest/weights (upper only)

DAY 3
jumps
4-5 x 60m @95+%

DAY 4
jumps submax/basketball
weights (lower and upper)

DAY 5
rest

DAY 6/7
4-5 x 250-150m @75-80%
300m @100%

that gives three days of jumping and three days of sprinting per week, with a couple of days of obviously de-emphasized weights, to focus on upper stuff just for funzies and lower stuff to focus on p-chain.

for future reference: http://www.edb.utexas.edu/ssn/CCA%20PDF/Run-100m%20Sprint.PDF.