Gym 2:
 
For gym 2 I want to split it into upper body and lower body.  Some of us still have the ability to ride outside, some don’t.  If you can get outside do all this in 1 session.  If not split it into two and do legs today and upper body on your sprint day
 
Upper Body:
Explosive push up onto box 4x3 reps
Leg scissors 4x15 each leg
 
Weighted riders - Pin bench press starting at bottom 5x4 reps - this should be explosive so keep around 65-75% of max
No weight riders - push ups starting off floor.  Try to move as quick as possible 5x8 reps
Side v ups  - 5x10 each side 
 
Weighted rider - pendlay row - 3x6-8 reps around 70% going up 5% each week
No weight rider - reverse snow angles 3x10 reps

 
If splitting gym do this as well.  If  not skip
Weighted riders - DB Floor press 3x6-8 reps - keep weight in a range you can control but pushing you
Go straight into inverted row 3x 3 RIR (RIR meaning if say 10 is your total max you can do stop at 7, but keep pushing yourself!)
No weight - Push ups - finish with 1 set doing as many reps as possible.
No weight riders - pull ups 1 set as many reps as possible
 
Lower body:
Depth drops 4x10 - drop about 75% of max height
Superset with 4x15 v ups 
 
Weighted work - Hang high pulls 4x4 reps stay around 70% but focus on quick movement
No weighted work - Knee to feet to jump 4x5 reps
 
Weighted work - Box tempo squat 4x3 reps - Start at 70% and add 5% each week.  4 seconds down, 1 sec pause on box, explode up
No weighted work - Tempo body squat - 4x12 reps - 4 sec down, 4 sec pause, explode up
 
Nordic curls - 3x5 reps
 
Lunge Iso holds 
Hold moderate weight and go down into a lunge holding it for 3x30 sec each side 
no weight riders do this with bodyweight only 3x30 sec each side