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.

Thursday, March 15, 2012

S3 Conditioning TONIGHT (7pm)...Feel Free to Drop In!


“Uneven Steven with a Partner”
WARM-UP:
1x Air Squat/ 1x Push-Up - Run 50m
2x Air Squat/ 2x Push-Up - Run 50m
...all the way up to 10x Air Squat/ 10x Push-Up - Run 50m
SET #1:
7 min. AMRAP -
P1 (pace-setter): 200m Run
P2: Uneven Thruster (switch heavy side every 5 reps)
-switch!
SET #2:
7 min. AMRAP -
P1 (pace-setter): 20 x Lateral Hop Over Parallette
P2: Uneven DB Jump Squat (switch heavy side every 5 reps w/ 180 jump)
-switch!
SET #3:
7 min. AMRAP -
P1 (pace-setter): 10 x Slam Ball + OH Lunge R and L
P2: Uneven DB Burpee (switch heavy side every 2 reps)
-switch!
SET #4:
7 min. AMRAP -
P1 (pace-setter): 15 x Goblet Squat Jump w/ Slam Ball (held centered chest high)
P2: Uneven Double-Arm DB Snatch (switch every 3 reps)
-switch!
SET #5:
7 min. AMRAP -
P1 (pace-setter): Uneven 100m Weighted Sprint (w/ 2 uneven DBs OR w/ 1 DB; switch hands @ 50m mark)
P2: Plank Jack (challenge: Feet AND Hands, add Push-Up)
-switch!
FINISHER:
2 min. x Side-by-Side Rolling MB Push-Ups w/ Partner
Tabata: Star Jump
Tabata: 1DB Bear Crawl (switch hand holding DB every round)(challenge: rest in plank)

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