Gym 1:
Grands prep starts now!  We are going to be focusing back on some overall build.  We will be mixing the gym up with some hypertrophy and tendon strength.  Excited to add to the engine as we head into tulsa!!
 
As always, start the session with your Dynamic warm up and some body movement!
 
Superset 1: 3 rounds minimal rest
Push ups x10
Stick crunch x 12
Pull ups x 8-10
Leg scissors x15
 
Plyos: Higher reps 1 min rest between sets
Lunge Bounds 3 x 8
Quick pogos 3 x10
 
Main Lifts:
 
Squats:
Movement is the same for both weighted and no weight riders - See specific reps and sets for each below
Weighted riders:  4x8-10 reps at 65-75% of max.  Goal is general strength build with this 2-4min rest 
No Weighted Riders: 4x15-20 body weight only.  2min rest
 
Full Range Lunges:  Again same movement as both weighted and no weighted riders.  See specific below
Weighted riders - You will be doing lunges - you can hold dumbbells, bar on your back or front.  Whatever you prefer.  Keep weight that it is very hard at the end but you still have 1-2 reps in reserve.  You will be doing 4x8 each leg 2-4min rest
 
No weight riders: Body weight, with perfect form, hands above head, chest tall you willl do 4x12 each leg with 2 min rest
 
Hamstring work:  Glute slide bridges 4x10 reps.  Same workout for both weighted and no weight riders.