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 8, 2012

Total Strength Preview (Siskey 9:30am today)


Equip: Mat, 2-Riser Bench, Heavy DBs, KB, Med Ball

“WEIGHT ON/ WEIGHT OFF”
Pattern: 4 Rounds of 2 Exercises (45s ON/ 15s OFF)
Rnds. 1 and 3 - w/ weight; Rnds. 2 and 4 - w/o weight
WARM-UP:
Ladder Pairing (focus = FORM) -
*10-9-8-7-6-5-4-3-2-1 x Air Squat (buns to risers/ bench)
*1-2-3-4-5-6-7-8-9-10 x Hand-Release Push-Up
WEIGHT ON/ WEIGHT OFF #1: (8 min.)
4 Rounds -
A) 45 sec. x KB/ DB Fwd. Hop Swing to 2x Bkwd. Hop Swing 
(weightless = Broad Jump length of bench - 2x Bkwd. Hop)
-15 sec. REST
B) 45 sec. x alt. Step-Back OH Lunge + Triceps Extension (challenge: 2DBs; mod: 1 DB)
(weightless = Switch Lunge Jump w/ arms OH)
-15 sec. REST
WEIGHT ON/ WEIGHT OFF #2:
4 Rounds - 
A) 45 sec. x KB/ 1DB Goblet Thruster 
(weightless = Sumo Squat Jump)
-15 sec. REST
B) 45 sec. x S-A Elevated MB Push-Up + DB Row (MB on L rnds. 1 and 2; MB on R rnds. 3 and 4)
(weightless = S-A Elevated MB T-Push-Up)
-15 sec. REST
WEIGHT ON/ WEIGHT OFF #3:
4 Rounds -
A) 45 sec. x Man Maker
(weightless = Push-Up Windmill R/ Push-Up Windmill L - Hop In - Jump)
-15 sec. REST
B) 45 sec. x MB Squat-Touch-Box Jump (MB hangs b/w legs, straight arms)(mod: squat-touch-step up)
(weightless = Squat-Touch-Box Jump
-15 sec. REST
WEIGHT ON/ WEIGHT OFF #3:
4 Rounds -
A) 45 sec. x Up-Down (challenge: alt. Single-Leg)(weighted = w/ DB in ea. hand)
-15 sec. REST
B) 45 sec. x S-L Elevated DB Thruster (1 foot atop MB or Bench) (MB on L rnds. 1 and 2; MB on R rnds. 3 and 4)
(weightless = S-L Elevated Squat (1 foot atop MB or Bench)
-15 sec. REST
FINISHER (CORE WORK):
2 min. AMRAP:
*5 x Flutter Kicking Mini-Pike-Up
*5 x Prone Flutter Kick + Lateral Up/ Down w/ Arms
2 min. AMRAP:
*10 x X-Arch to V-Up (on back atop bench)
*10 x Prone X-Arch Up (on tummy atop bench)

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