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.

Wednesday, February 22, 2012

Preview of Siskey Total Strength - "50 ON/ 10 OFF + Blind Tabatas"





Equip: Heavy Dumbbells (i.e. 12 - 15 lb.), Kettlebell (i.e. 20 - 30 lb.), Mat


Round 1 (= Warm-Up):
A) 5 minutes of 50 sec. ON/ 10 sec. OFF of: (bodyweight only) *always start back where you left off last
*5 x Prisoner Squat + Torso Twist
*5 x Push-Up + Shoulder Tap
*5 x Supine Pike-Up
B) Blind 10 Round Tabata: 3 exercises thrown out in seemingly random order (DBs)
a) DB Burpee Deadlift
b) DB Plank Row
c) DB Push Press
1st Round: 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) a

Round 2:
A) 5 minutes of 50 sec. ON/ 10 sec. OFF of: (KB or Extra Heavy DB)
*5 x KB Halo + Thruster
*5 x Right: Split Squat KB Swing
*5 x Left: Split Squat KB Swing
B) Blind 10 Round Tabata: 3 exercises thrown out in seemingly random order (DBs)
a) DB Burpee Deadlift
b) DB Plank Row
c) DB Push Press
2nd Round: 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) a
Round 3:
A) 5 minutes of 50 sec. ON/ 10 sec. OFF of: (KB)
a) 5 x Right: KB Clean and Press (“Long Cycle”)
b) 5 x Left: KB Clean and Press (“Long Cycle”)
c) 5 x KB Deadlift + Lateral Hop over KB (mod: step over KB, or 180 jump/ pivot)
B) Blind 10 Round Tabata: 3 exercises thrown out in seemingly random order (DBs)
a) DB Burpee Deadlift
b) DB Plank Row
c) DB Push Press
3rd Round: 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) a
Round 4:
A) 5 minutes of 50 sec. ON/ 10 sec. OFF of: (DBs)
a) 5 x Spiderman Push-Up (mod: on knees)
b) 5 x (Jumping) Thruster (palms face inward)
c) 5 x 5-count DB Russian Twist to OH Press + Leg Extension (russian twist to DB toe touch)
B) Blind 10 Round Tabata: 3 exercises thrown out in seemingly random order (DBs)
a) DB Burpee Deadlift
b) DB Plank Row
c) DB Push Press
4th Round: 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) a

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