Gym 1:  We are only in the gym 1 day a week for the next 2 months.  I want everyone to focus on bike time, rather then gym time.  We have done plenty of strength work, now is the time to take advantage of it, race a bunch, and get better on the bike!!
 
General warm up for 5-10min plus your Dynamic Warm up
 
For all of the lifts below with the upper body/core this should be weight that challenges you and is hard to do the final sets/reps.  Please keep track of your weight, try to go up, and push yourself as the weeks go on! 
 
Superset 1: 1 min rest between rounds
Explosive clap push ups 4x4
Basic Crunches 4x20
 
Superset 2: 1 min rest between rounds
Weighted workout - Bench Press 4x5 reps
No weight - Pause push ups 4x10 with a 3 sec pause on bottom
Side plank 4x30sec each side 
 
Superset 3 1 min rest between rounds
Weighted workout - Pendlay Row 4x8 reps
No weight - Pull ups 4x8 reps
Weighted workout - incline DB Press 4x8 reps
No weight - pike push ups 4x10 reps
Leg lifts 4x15 reps
 
Main lifts - 
Weighted workout
Hang High pulls 4x4 reps.  This is a speed lift, so move it quickly and keep weight around 65-80% of perceived max effort Combo with the no weight exercise below
 
No weight workout - 1 step box jump 4x4 reps
 
Weighted workout 
Back squats 5x3 reps.  This is a more maximal lift so as the week progress start at 75% and increase 5% as the weeks go on.  Combo with no weight exercise below
 
No weight workout - Low seated box jump 5x3 reps
 
Accessory work -
Weighted workout  - RDL’s  3x5 reps Weight should be challenging 
No weight - Single leg glute bridge 
 
Lunge ISO hold 3x30 seconds - medium weight - No weight exercise is the same just do without weight!