Gym 1: - Legs
For this month we have 2 gym sessions but we are splitting the load between upper and lower body.  We are getting warmer weather, back on track, racing is getting going and I want you to be a little more fresh!  
 
Normal Dynamic Warm up
 
Superset 1: 3 rounds 1 min rest between rounds
Seated Long Jump with 3 bounds
Crunches x 20
 
High Pogos 4 sets 5 reps
 
Weighted Riders: Box Squats for speed - Keep weight in the 65-70% range but focus on speed off the box.  This should be a quick movement!  You will only be taking 1 min rest between sets on this.  Do for 5 sets of 3 reps
 
No weight riders:  Body weight squats, control the movement down, pause for 3 seconds, and explode up as quick as possible!  1 min rest between sets and do 5 sets of 5 reps
 
Weighted riders: Split stance trap bar deadlift for a max effort lift.  Load it up and push as much weight as you can for 3 sets of 3 reps.  Take 3-4min rest between each set!
 
No weight riders:  Pause lunge jumps.  Go down into a lungs pause at the bottom, jump up, and switch legs in the air, pause again at bottom and repeat.  3 sets of 10 (5 each leg)
 
RDL’s - This should be a submaximal lift so go to a range you feel comfortable with doing the sets/reps and can do a couple more if needed.  3x6-8 reps
 
No weight riders will be doing the same movement but just without weight!