Gym 2:Upper 
For this month we have 2 gym sessions but we are splitting the load between upper and lower body.  We are getting warmer weather, back on track, racing is getting going and I want you to be a little more fresh! 
 
Normal Dynamic warm up
 
Superset 1: 3 rounds 1 min rest between sets
Clap push ups x3 
Reverse crunches x15
 
Superset 2:  4 rounds 1-2min rest between sets
Weighted riders Dumbbell bench press x6-8 reps.  Moderate weight with decent speed off the bottom
No weight riders: Push ups with full range x10-12 reps
Core: Figure 8’s with or without weight x 20 (10 each side)
 
Weighted riders:  
Bent over rows 3x6-8 reps.  Decent speed when pulling but not so much weight you struggle to finish the reps 2min reps
 
No weight riders:
Pull ups 3x6-8 reps.  Try to pull as quick as possible off the bottom! 2 min reps
 
Weighted riders:
Standing barbell shoulder press.  3x6-8 reps 2 min rest
 
No weight riders:
Pike Push ups 3x10-12 reps 2 min rest