Gym 2:
This month we put a bit more focus on the bike and lighten the load in the gym.  Last month we had 3 days doing plyos/gym this month we will split the gym into 2 sessions.  One core/upper body and 1 core/lower body in conjunction with some on the bike training.
 
5-10 min body movement to include a bike ride, walk, job and your normal Dynamic Warm up 
 
1 min rest on supersets:
Superset 1
Depth drop to long bound 4x3 reps
Planks  3x30 seconds
 
Superset 2
Reactive box jumps 4x8 reps
Side V-Ups 3x10 each side

 
Weighted Lift  - This is a max effort lift, weight should be heavy - push your limits! 
Rack pulls 5x3 reps 
 
No weight option
Wall sits 5 sets of 30 second wall sit
 
Weighted Lift - This is a power lift weight should be in the 75-90% range.  Push hard but still able to move with a bit of speed 
Front safety Squat 4x4 reps
 
No Weight option
Seated long jump 4x4 reps
 
Accessory work:
Weighted option 
RDL’s off safeties 3x6-8 reps
 
No weight option
Glute Bridges 3x10 reps