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.

Monday, April 2, 2012

Relay Races Once Again @ S3 Conditioning

*Dynamic Stretch in place
Choose A or B:
A) 2 Rounds -
-5 x Wall Squat 
-5 x Push-Up + Hop In to side of hands
STATION SET-UP/ EQUIP (teams of 4):
#1: Rower and DBs
#2: Kettlebell (1.0 pood)
#3: 2 Parallettes
#4: Jump Rope and DBs
RACE #1 (12 min. AMRAP):
#1 (Pace-Setter): 150m Row
#2: KB Juggle Swing
#3: Burpee Lateral Hop over parallette
#4: DB Push-Up + Lateral DB Plank Walk over rope 
RACE #2 (12 min. AMRAP):
#1 (Pace-Setter): 10 x DB Shoulder Press - 100m Row - 10 x DB Shoulder Press
#2: Single-Arm KB Sumo Deadlift High Pull (alt. arms ea. rep)
#3: Parallette Pass Through (to open hips on both front and reverse plank)
#4: Double-Unders (mod: your hardest version of jumping rope)
RACE #3 (12 min. AMRAP):
#1 (Pace-Setter): 100m Row + 5 x DB Renegade Row
#2: Single-Arm atop KB Burpee-Deadlift + Lateral Hop-Over KB
#3: Parallette Push-Up (mod: tricep push-up on the floor/ on knees on the floor)
#4: Taut Rope OH: Squat-Tuck Jump-Land in Squat (mod: OH Rope Squat)

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