Gym 1:
This is our only gym session this month.  We will do some upperbody work on our other sprint day, but we have it down to only 1 gym session for the month as we lead into summer.
 
Normal Dynamic warm up
 
Superset 1: 3 rounds 1 min rest between rounds
Clap push ups x 4
Toe Touches x 15-20
 
Superset 2: 3 rounds 1 min rest between rounds
Quick Pull Ups x 4
Bicycles x 15 each side

 
Plyos:
Seated Box Jump - Go for max height 4x2 reps 1 min rest
Single Leg jumps with back leg on bench or step 3x5 reps each leg
 
Main Lift:
Weighted Riders - Single Leg Step up off pins.  This is a speed lift, with only 1 min rest between sets.  You will be doing 5x3 reps each leg.  Keep the weight around a 65-75% range.  Make sure the bar rest on the pins between each rep.  This is a start specific movement.
 
No weight riders:  You will be doing a single leg step up as well but as a plyo with no weights.  Move quick!  You will do 5x5 reps each leg.
 
Weighted Riders -Max effort Pause squats 4x4 reps.  This workout should be hard to finish.  This is a max lift so push your limits on weight and should be hard to finish by the 4th rep.  Keep track of weight and go up each week.  Control the movement down, pause for 3 seconds and explode up!
 
No weight riders - You will be doing wall holds.  4 sets of 1 min each, but every 10 seconds switch legs. So you will only have 1 leg on the ground and 1 leg in front of you!
 
Finish with Nordic curls for both weighted and no weight riders 3x8 reps