Gym 2:
Name of the game for this month is time under tension!  Controlled reps as we continue to build the engine for tulsa!
 
Normal dynamic warm up, and get the body moving
 
Superset 1: 3 rounds with 1 min rest between efforts
Weighted riders: Dumbbell Bench Press x 5 reps should be in the 85% range
No weight: Med Ball Push Ups 1x8 
Core - Same for all riders - Deadbugs x10 each side
Weighted riders: Chest supported dumbbell row x8 should be hard at the end!  1-2 reps in reserve 
No weighted riders: Pull ups 6-10 reps but focus on good form!
 
Superset 2: 3 rounds with 1 min rest between rounds
Depth drop - drop from a high but comfortable box, control the landing, and do not go down much when landing.  X5 reps
Core - Figure 8’s with or without weight x 20
 
Seated box jump - going for higher volume, but can lower the box if needed 3x8 reps
 
All of the lifts below will be slow, down and fast up.  Keep tempo in mind!
 
Weighted riders:
Trap Bar Deadlift - Once you pick it up the weight won’t touch the ground until you are finished.  
Down 4 seconds, explode up
4x6 reps
Weight will be what you can accommodate probably around the 65% range
No weight riders:
Bodyweight squats focusing on going deep, keeping heels on the ground, doing down slow 4 seconds and up as quick as possible 4x10 reps
 
Weighted riders: Bulgarian split squats 4x4 reps just like last month but same slow and controlled down.  You will go down for 4, 2 sec. Pause at bottom, and explode up!  Keep a weight you can manage with good form but hard at the end!
 
No weighted riders:  Same exercise as above but no weight, good and controlled movement! 4x10 reps each leg
 
Accessory work:
Weighted riders & No weight riders will do the same exercise one with weight and one without
RDL’s for 3x10 reps with 4 seconds down, 2 sec pause at bottom and up quick but controlled.