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.

Monday, March 19, 2012

Harris YMCA Athletic Conditioning - Tonight 5:45pm



WARM-UP:
3 Rounds -
*20 x Jumping Jack
*10 x Jack-Touch
-count class out into 1s, 2s, 3s, and 4s 
-assign ea. group equip. and spot in room
STATION SET-UP: (GymBoss: 8 Rounds of 60 sec. and 15 sec. intervals = 10 min.)
1s: KB
2s: Box (4 risers ea. side)
3s: DBs
4s: 4 Gliders
INDOOR STATION SET:
2 Rounds -
1s: 1 min. x S-A KB Burpee - Deadlift - Lateral Hop Over
2s: 1 min. x Prisoner Squat Box Jump
3s: 1 min. x OH Lunge + Triceps Extension
4s: 1 min. x 4-count Mtn. Climb to Hands Glide-Out/In Push-Up
-put all equip. away
OUTDOOR STATION SET #1:
2 Rounds -
1s (@ grass): 1 min. x 100m Sprint Repeats
2s (@ wall): 1 min. x Wall Climb OR Decline Plank Hold OR Inchworm-Pike P-Up
3s (W 1/2 pavilion): 1 min. x Squat-Thrust-Stand for speed
4s (E 1/2 pavilion): 1 min. x Pike Jump (mod: Prisoner Squat + Strt. Leg Torso Twist)
OUTDOOR STATION SET #2:
2 Rounds -
1s (@ grass): 1 min. x Burpee-3x Broad Jump
2s (@ wall): 1 min. x Bkwd. Bear Crawl Up Hill/ Fwd. Bear Crawl Down Hill
3s (W 1/2 pavilion): 1 min. x Surfer Get-Up
4s (E 1/2 pavilion): 1 min. x OH Squat-Tuck Jump-Squat
FINISHER: 200m Repeaters and Burpees
-1s and 2s to Track Mile Marker Sign
-3s and 4s to Tree Grove on Opp. End of Track
4 Rounds (ea. person sprints 800m total)-
*Grp. 1 Sprints to Grp. 2 (Grp. 2 rests until Grp. 1 gets there)
*Grp. 2 Sprints to Mile Marker (Grp. 1 rests until Grp. 2 gets to marker)
*Grp. 1 Sprints to Grp. 2, etc.
challenge: b4 you rest, you must complete 5 burpees!!!

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