I felt a little better today, after I got going at least. At first I was feeling a little shaky and my hamstring was tight but it quickly loosened up. It held up surprisingly well while doing 100m at about 75% speed. Near the end of the workout it was starting to feel sore but considering I don't need to be back to 100% for another eight days I think that gives me plenty of recovery time. I think I'll be back to 100% by this weeks technical workout.

TODAY'S WORKOUT

Warm-up
2x3x100m@75%
Leg raises 4x10@20lb's
Abdominal pull-downs 2x10@170lb's, 2x10@180lb's
Oblique crunches 3x10@60lb's
Light stretching

Also here's the video from last weekend, still not technically where it should be, I was falling forward through the step phase on every jump.