Sprints 2:
We are going to be doing some upper body and core before we get into our sprints!  This wont require any equipment as this is body weight focused.  This will be replacing your upper body day at the gym as well
 
Dynamic warm up
 
Superset 1:  3 rounds - 1min rest between
Pause Push ups  x 15 pause at bottom for 2 seconds
Toe touches x20
Pike Push Ups x12
 
Superset 2: 3 rounds with 1 min rest between
Full Range Pull Ups x 6
V-Ups (Left, Middle, Right) 7 each
Seated Box Jumps x 4
 
Start Method:  Box start 75% off box for first 4 peals focusing on form
Terrain: Flat road
Distance (always  half cranks): 8 
Reps: 1x5
Equipment: race gear
Pedals: race specific pedals
Goal:  I want you to work on the movement, but lower intensity.  Focus on 3 things happening at once.  Force on the pedal, pull the bike to you, lead with the head/Shoulders!
 
Start Method: Box start, full speed
Terrain: Flat road
Distance (always  half cranks): 18 cranks
Reps: 1x8-10
Equipment: race gear
Pedals: Race specific
Goal:  Take what we worked on in set 1 and apply it to a full first straight specific acceleration!