Gym 1:
This is meant to be a quicker upper body session to make the remaining sessions in the week lighter, and a good warm up for your next sprint session
 
Normal dynamic warm up
 
Full V ups: 3x15 reps
 
Weighted riders:  Dynamic effort bench press for speed.  Our goal is to move the bar quickly staying in the 65-75% range.  We have done this with legs before, taking the same approach to the upper body.  You will be doing 4x3 reps with 1min rest
 
No weight riders.  Push ups off the floor.  Focusing on moving as quick as possible off the floor.  You will be doing 4x5 reps with 1 min rest
 
Weighted riders:  Bent over rows for speed as well.  Think of coming out of the gate and need  to move quick!  65-75% with 3x6 reps and 1 min rest
 
No weight riders:  ½ pull ups.  Move quicker but only go down half way.  Trying to put more of a focus on speed!  3x4 reps