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.

Sunday, March 18, 2012

S3 Conditioning - Today 10am


WARM-UP:
3 min. x Jumping Jack
-@ Top of Ea. Min.: 3 x Jacking Squat-Thrust (challenge: Jack Burpee)
LADDER/ REP PAIRING #1:
60-50-40-30 sec. x Lateral Hopping KB Squat Swing (back n forth, R and L)
6-5-4-3 x Atomic Man Maker
TABATA RUN #1: (run the 400m course together)
8 Rounds - 20 sec. x Sprint; 10 sec. x Push-Up (mod: Plank Hold)
LADDER/ REP PAIRING #2:
60-50-40-30 sec. x Fwd. Hop-Hop-Knee-Slap Tuck Jump
6-5-4-3 x Side Lunge Thruster (R and L = 1)
TABATA RUN #2: (use the distance b/w building by the dumpster)
8 Rounds - 20 sec. x Sprint; 10 sec. x Broad Jump
LADDER/ REP PAIRING #3:
60-50-40-30 sec. x 2x Side Shuffle-Drop to Plank (chllnge: + Push-up)
6-5-4-3 x KB Suitcase Deadlift + 180 (R arm + L arm = 1 rep)
TABATA RUN #3: (use the distance b/w building by the dumpster)
8 Rounds - 20 sec. x DB Bear Crawl; 10 sec. x Front Rack Weighted Run
LADDER/ REP PAIRING #4:
60-50-40-30 sec. x 4-count Mtn. Climb + Push-Up Hop-In OR 4-count MC to DB Row R and L
6-5-4-3 x KB Halo Thruster (Halo to R and Halo to L = 1 rep (2 squats))
TABATA RUN #4:
8 Rounds - 20 sec. x High Knee Run; 10 sec. x Butt Kickers (400m course)
OR
8 Rounds - 20 sec. x Burpee Broad Jump; 10 sec. x Hold Bottom of Squat (b/w bldg)

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