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.

Saturday, April 14, 2012

"Insanity...and Then Some" Boot Camp with Leonard Wheeler

Inside 1st Hour:
WARM-UP: Leonard - 5 min.
ERIN:1 min. rounds of rep assignment - 2 exercises back and forth
-whatever remains of the minute upon completion of ea. set = your REST
-* = challenge rep assignment
-Erin’s 3 or 4 min.
4 x 1 min. Rounds of -
  • 4 (*5) x All 4’s Hopping Push-Up (mod: push-up + feet hop only)
  • 8 (*10) x “Diamond Jump”
  • 4 (*5) x All 4’s Hopping Push-Up
-Leonard’s 4 min.
3 x 1 min. Rounds of –
. 8 x 4 Bentover Row
. 8 x 4 Hang Cleans
. 8 x 4 Military Press
. 8 x 4 Dead Lift Over head 
-Erin’s 3 or 4 min. 
4 x 1 min. Rounds of -
  • 4 (*5) x 180 Broad Jump
  • 8 (*10) x Triceps Ball Push-Up (up on toes, hands on floor, body in a tight ball, elbows in tight, 1/2 depth)
  • 4 (*5) x 180 Broad Jump
-Leonard’s 3 min.
3 x 1 min. Rounds of –
  • 1 min x Rt Leg Decoy Split Jumps
  • 1 min x Biceps
  • 1 min x Lt Leg Decoy Split Jumps
-Erin’s 3 min. 
3 x 1 min. Rounds of -
  • 4 (*5) x (Jumping) Thruster 
  • 8 (*10) x Plank Row
  • 4 (*5) x (Jumping) Thruster
-Leonard’s 3 min.
3 x 1 min. Rounds of –
. Plie Squat Jumps
. Partner Pound Push-Ups
. Jump Lunge (Switch at 30 Sec)
-Erin’s 3 min.
3 x 1 min. Rounds of -
  • 4 (*5) x Right Leg/ Right Arm: Split Squat DB Swing 
  • 8 (*10) x Skimming Lunge Thruster (w/ 1 DB)
  • 4 (*5) x Left Leg/ Left Arm: Split Squat DB Swing
Cardio Abs-
*1 min.  Oblique High Knee Twist
*1 min. Glider Two Leg Pull-Ins
*1 min. x Knees2Elbows Tuck Jump
*1 min. x Seated Knees to Elbows (wide arms and legs, start w/ arms OH)
*1 min. Side Lunge Jump Hit the Floor
*1 min. High Plank ALT Knees (Fast)
*1 min. x “Hurdle Jumps” (3-cnt. standing quick feet to giant lateral step/ split hop over hurdle)
*1 min. x 2 ea. direction “Moving Push-Ups” (Push-Up + Plank Side-Step) to 4-count “Floor Sprint” (Mtn. Climb)
Outside 2nd Hour
1) Leonard: 400m Resistance Work (w/ partner; 1 band/ person)(2 bands around waist)
*P1: 100m Run w/ Band
*P2: 100m Run w/ Band
*P1: 100m Frog Hop w/ Band
*P2: 100m Frog Hop w/ Band

2) Erin: Hill Work
-2 x Frog Hop up hill/ Run down
-2 x Single-Leg Frog Hop up hill/ Run down (1 x Right, 1 x Left)
-2 x Bkwd. Frog Hop up hill/ Run down
3 x Bkwd. Bear Crawl up hill/ Run down w/ descending reps of push-ups @ mid-point
*30-20-10 x Decline Push-Ups in middle

3) Erin and Leonard: “Death By Hill Lengths”/ Beep Test on the hill 
-start @ 4 lengths of the hill until you can’t complete the assigned lengths in 1 min. 
*we made it to 10 lengths!!

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