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 30, 2012

This Morning's 5:45am Harris Express Y Athletic Conditioning



ANNOUNCEMENT: NO CLASS NEXT WEEK, 4/6!!!!
WARM-UP:
4 Round Tabata: Bottom-to-Bottom Squat (Air Squat for 20s., Hold Bottom of Squat for 10s.)
4 Round Tabata: Push-Up/ Plank Hold (Push-Up for 20s., Hold Plank or Bottom of Push-Up for 10s.)
PARTNER RUN #1:
3 Rounds OR 8 min. AMRAP -
P1: 400m Run + Hill (down/ up ramp and around parking deck)
P2: AMRAP - 5 x Squat-Thrust-Stand, 5 x DB Sumo Deadlift High Pull
-switch when P1 returns
-1 min. to finish when 1st team done
BLIND TABATA:
9 Rounds of 20 sec. ON/ 10 sec. OFF -
  1. DB Burpee Deadlift
  2. DB Plank Row
  3. DB Push Press
1st Round: 1) a 2) b 3) c 4) c 5) b 6) a 7) a 8) b 9) c
PARTNER RUN #2:
3 Rounds OR 8 min. AMRAP -
P1: 7-Flight Stair Run (down/ up all 7 flights; stay to the R, pass on the L)
P2: AMRAP - 4 x Knee-Slap Tuck Jump, 4 x Lunge Jump
-switch when P1 returns
-1 min. to finish when 1st team done
BLIND TABATA: (same exercises as listed for Round 1)
2nd Round: 1) a 2) a 3) a 4) c 5) c 6) c 7) b 8) b 9) b
PARTNER RUN #3:
3 Rounds or 8 min. AMRAP -
P1: 800m Run OR 400m Run (depending upon time left in class) (minus hill addition)
P2: AMRAP - 4 x Side Lunge Thruster, 4 x DB Squat Clean and Press
-switch when P1 returns
-1 min. to finish when 1st team done
BLIND TABATA (same exercises as listed for Rounds 1 and 2):
3rd Round: 1) b 2) b 3) a 4) c 5) c 6) b 7) a 8) a 9) c
ABS:
3 Rounds -
*30s. x 1DB Butterfly Sit-Up
*30s. x Plank + alt. Side Knee-Out Touch

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