Gym 2:
Lower body focus - Splitting the gym into two sessions for the next couple months.  Our focus is racing and bike time during the summer!
 
Dynamic warm up and get the body moving!
 
Superset 1: 4 rounds with  1-2min rest
Tuck jumps with pause at bottom - pause for 2 sec and jump as high as possible x4 reps
Full crunch x15 reps
 
Superset 2: 4 rounds with 1-2 min rest
Depth drop to pogos - 5 pogos 
Bicycles  x10 each side
Weighted riders:
Front Box Squat 5x3 reps.  This is an explosive movement.  I want you to be able to get off the box quick!!  Do keep weights in the 65-80% range over the month.  Hopefully pushing towards that 80% and keeping speed intact!  You will rest 2-3mn
 
No weight riders:  Seated box jumps - 5x5 reps taking about 1-2min rest between.
 
Weighted riders: - This is more of an accessory movement to build general strength
Front Lunges 3x6-8 reps with moderate weight and 2-3min rest
 
No weight riders: This is more of an accessory movement to build general strength
Lunges 3x10 reps and 2-3min rest
 
Weighted riders and no weight will do the same movement at the end.  One with weight, one without
Single Leg RDL’s - riders who are doing weight do as much as you can for the said sets/reps but still stay in control!