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, April 20, 2012

S3 Conditioning - Deceptively Ab-Intense

Equipment: Box, Heavy Dumbbells (DBs), Pull-Up Bar, Med Ball


WARM-UP:
*Dynamic Stretch

*4 min. AMRAP (my new favorite) -

  • 5 x Jumping Jack
  • 4 x Air Squat
  • 3 x Push-Up
------------------------

5 Min. AMRAP -
*Walking Lunge (DBs in Front Rack) there/ back across long length of room (~short length of basketball court)
     *20 x DB Push Press on each end line

Return Speed Work -
*20 x Box Jump
*200m Run
*10 x Box Jump
*100m Run

5 Min. AMRAP -
*DB Bear Crawl Fwd. there/ Bkwd. back across long length of room
     *10 x Knee-Slap Tuck Jump on each end line

Return Speed Work -
*20 x Box Jump
*200m Run
*10 x Box Jump
*100m Run

5 Min. AMRAP -
*Burpee-Broad Jump there/ back across long length of room
    *5 x Hanging Knees-to-Elbows (@ a pull-up bar) on each end line

Return Speed Work -
*20 x Box Jump
*200m Run
*10 x Box Jump
*100m Run

5 Min. AMRAP -
*10 x Wall Ball 
*4 x Toe-Tap Decline Med Ball Push-Up (hands on floor, one foot on floor and one foot on ball, push-up, then switch which foot is on the ball for the next push-up)

Return Speed Work -
*20 x Box Jump
*200m Run
*10 x Box Jump
*100m Run

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