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 29, 2012

Siskey Total Strength Preview - "100 to 10 by 10s"

Equip: Mat, 2-Riser Bench, Heavy DBs, Light DBs (i.e. 3s/ 5s), option: 1 Extra Heavy DB

WARM-UP: 3 min. slow AMRAP
*3 x Air Squat
*3 x Sumo Squat
*3 x alt. Lunge (R and L = 1)
*3 x Inchworm Out - Push-Up - Inchworm In
SET-REP COUNTDOWN: (count out loud, all reps completed as a class together)
100 x Jack Feet Up-Down Bench (challenge: 10x buns-to-box jump every other 10 reps) 
90 x Split-Squat DB Swing (switch sides every 15 reps)
80 x Single-Arm Thruster (10x palm-in/ 10x palm-fwd., same on other arm)
70 x Side Plank Knee-to-Elbow (challenge: w/ 1 light DB, 20 ea. side, then 15 ea. side)
60 x Goblet Squat (challenge: 10x Goblet Squat Jump every other 10 reps)
50 x Elevated Front Lunge-Drive Up (switch legs every 10 reps, then 5 ea. finish)
40 x (Incline) Crouching Push-Up to Squat (challenge: no incline)
30 x Prone: Swim Kick + Around the World (challenge: w/ light DBs) 
20 x Suitcase Deadlift to 180 Jump (mod: place DB atop bench) 
10 x DB Push-Up + Hop-In to Sumo Squat Hold + 3x Bicep Curl
*Back through from the top @ 1/2 reps ea. exercise

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