Gym 1:
This month we put a bit more focus on the bike and lighten the load in the gym.  Last month we had 3 days doing plyos/gym this month we will split the gym into 2 sessions.  One core/upper body and 1 core/lower body in conjunction with some on the bike training.
 
Todays gym is to work in conjunction with your track session.
 
5-10 min body movement to include a bike ride, walk, job and your normal Dynamic Warm up
 
We will combo our upperbody and core work to get through it a bit quicker and head to the track.  The below will be done in supersets:
 
1 min rest between sets
Superset 1: 
Clap push ups 4x4 reps
V ups 4x12 reps
 
Superset 2: 
Weighted option - Alternate Dumbbell Press 4x5 each arm 
No weight option - Pause push ups 4x8-10 with 3 sec pause at bottom
Sideways leg scissors 4x15
 
Superset 3
Pull ups - 4 sets - go until 2 reps below failure.  Example if you feel your max amount you can do is 10 go until 8, but at the same time push yourself.  This is the same exercise for our weighted and non weighted workout
Side to side tap - 4x10 each side
 
Superset 4
Weighted option - Push Press 4x4
No weight option - pike push ups 4x8-10
Good mornings 4x6-8