Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Sunday, June 27, 2010

My Workout for Tomorrow

Here's what I have planned for myself tomorrow:

DYNAMIC WARM-UP: High Knee March, Butt Kickers, Lung to Drive-Up, X-Body Kicks, Fire Hydrants, Tap-in/Tap-out Single-Leg Hoppers

3 TABATAS: each tabata = 8 rounds of 20 sec. ON/10 sec. OFF
1) Running (treadmill at speed: 8.0; incline: 12.0)
2) Tuck Roll to Squat Jump
3) alternating rounds of Split Squat Jumps and Overhead Press (15 lb. DBs)

CONDITION: 10 rounds for time of
*100 x Jumps of Rope
*10 x Burpees
*10 x 35 lb. DB Swings
*10 x Squat to Box Jumps (squat down to a stack of 4 risers; jump up to a step built up w/ 8 risers on ea. side)

STRENGTH: "Clean Complex Plus"; 3 - 5 x through
*5 x Sumo Dead Lift High Pull (w/ 45 lb. barbell)
*5 x Clean (45 lb. barbell)
*5 x Front Squat (45 lb. barbell)
*5 x Behind-the-Neck Squat Thruster (45 lb. barbell)
*5 x Bent-Over-Row (45 lb. barbell)
*5 x Dead Hang Chin-Ups
*10 x Hanging Pike-Ups

*10 x 60 yd. Forward Sprints
*10 x 60 yd. Backwards Running Sprints

*60 x Med Ball Russian Twists
*15 ea. x Tweaked (Side Tilt) Med Ball Leg Raises
*20 x Sit-Up to Med Ball Toss Overhead
*30 sec. ea. x Single-Arm Med Ball Plank Hold (w/ one hand on MB)
*Butterfly Series (legs in butterfly position: 20 crunches; 20 leg lifts; 20 ea. side oblique crunches)
*10 ea. x Plank-Twist-Toe Touch


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