Gym 2:
This is the last month we will be doing only 1 leg day in the month.  The focus on the summer is to put more time on the bike.  Starting in Sept we will get back to some strength focus as we head into Grands!
 
Lower body focus
Do your  normal dynamic warm up and get the body moving
 
Superset 1:  3 rounds at 1 min rest between rounds
Pause push ups.  3 sec pause at bottom and explode up x6
Full ROM pull ups x5
Toe Touches x 20
 
Plyos: 1 min rest between each set
Seated Box jump 4x4 reps
Depth drop to pogos 3x6 pogos
 
Weighted Riders:  We will take the same style lift as last month and instead use it as our explosive movement this month
Trap Bar Deadlift off blocks -  Dynamic effort 6 sets of 3 reps with 1 min rest.  Keep weight moving quickly and stay in the 65-80% of max range.
 
No weight riders: We will be doing a plyo with the same reps and sets 6x3.  Your exercise is going to be double leg long bounds
 
Weighted Riders:
Dumbbell bulgarian split squats.  Give good range of motion making sure your weight isn’t too much that you can’t get full range of motion.  This will be your maximal lift so it should be hard putting you towards failure at the end of the reps/sets.  You will be doing 4x4 reps each leg.   
 
No weight riders: Same exercise - put back leg on something higher focusing on exploding up as quick as possible.  You will be doing 4x10  reps for each leg
 
Accessory movement:  Both riders weight or no weight will finish with the same movement just don’t use weight if you are a no weight rider.  We will finish with RDL’s for 3x8-10 reps.  My weighted riders this should be around 80% of your max effort range