Gym 1:
Upper body focus - Splitting the gym into two sessions for the next couple months.  Our focus is racing and bike time during the summer!
 
Do the dynamic warm up, get the body moving and lets get into it!  This session shouldn’t take long if the focus is there
 
Superset: - 4 rounds with 1 min rest between
Drop push ups x4
V ups x 20
Weighted Riders:
Bench Press off pins - try to move the weight quick.  Keep at a weight you can move faster, and not a maximal effort push 5x3 reps - weight should be in the 65-80% range with 1-2min rest
 
No Weight:
Push ups starting on the floor.  Explode up as quick as possible - 5x6-8 reps with 1-2 min rest between.
 
Weighted riders:
Pendlay row - weight should be in the 70-80% range.  You will be doing 3x6-8 reps.  Keep an eye on reps/sets and try to improve over the few weeks.  Don’t just settle!
 
No weight:
There is minimal back work we can do without equipment.  This one we will need some way of doing pull ups.  You will be doing 3x6-8 reps
 
Weighted riders: This is a superset you will take 2min between rounds
Strict shoulder Press 4x5 reps.  It should be hard towards the end, but you  would still have the ability to do 2 more reps if needed.  Combo the shoulder work with with 4x12 leg lifts!
 
No weight riders:  This is a superset you will take 2min between rounds
Pike Push ups 4x8-10 reps
Combo with 4x12 leg lifts