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.

Friday, March 9, 2012

Preview of Today's S3 Conditioning Class - 11am


WARM-UP:
3 Rounds -
*200m Run: 100m Jog, 100m Power Sprint back up hill
*5 x Fwd. Lunge R and L to Side Lunge R and L
ADD-ON ROUNDS #1: (1 DB or KB)
  1. 10 x Burpee
  2. Rnd. 1 + 10 ea. x Single-Arm Thruster
  3. Rnd. 2 + 10 ea. x Split Squat DB/ KB Swing
  4. Rnd. 3 + 20 x Monkey Push-Up (mod: @ incline)
PARTNER PACE-SETTER MET CON:
5 min. AMRAP -
*P1 (pace-setter): 10 x Plyo Switch Steps (R and L = 1 rep) 
*P2: KB Halo Thruster until P1 finishes; switch!
ADD-ON ROUNDS #2: (shared box, 1 DB or KB)
  1. 6 x Decline Push-Up to 90 Degree Push-Up (mod: regular p-up to pike p-up)
  2. Rnd. 1 + 6 x S-A DB/ KB Burpee-Deadlift-Lateral Hop over
  3. Rnd. 2 + 6 ea. x Weighted Lunge Jumps (DB or KB held centered chest high)
  4. Rnd. 3 + 30 x Front Squat
PARTNER PACE-SETTER MET CON:
5 min. AMRAP -
*P1 (pace-setter): 5 x Squat-Thrust-Jump Over/ Up to Box (mod: phantom hop)
*P2: Grasshoppers OR Mtn. Climb until P1 finishes; switch!
ADD-ON ROUNDS #3: (bodyweight only)
  1. 15 x Jump Squat
  2. Rnd. 1 + 15 x Up-Down
  3. Rnd. 2 + 15 x Jack Push-Up
  4. Rnd. 3 + 40 x Tuck Jump
FINISHER:
*TABATA: Split Squat Lateral Plyo (switch legs ea. round)(stay down entire 20 sec.)
ABS (if time):
3 Rounds -
*30 sec. x K2E OR T2B
*30 sec. x Supine Tuck-Up OR Pike-Up

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