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, May 25, 2012

"The Four" - S3 Conditioning (Brutal!)

Equip: Kettlebell (1.0-1.5 pood), Rower

*100-80-60-40-20-10 x Jump Rope
*10-8-6-4-2 x Air Squat and Hand-Release Push-Up
*Dynamic Stretches
“THE FOUR:” (using the length of the main room @ S3, ~10 meters long))
4 Rounds -
*400m Run or Row
*4 lengths x Broad Jump
*300m Run or Row
*3 lengths x Walking KB Goblet Lunge
*200m Run or Row
*2 lengths x Burpee-Lateral Hop
*100m Run or Row
*1 length x alt. Pistol Squat Walk (mod: toes-down single-leg squat)

SUGGESTION: Row in rounds 1 and 3; Run in rounds 2 and 4 (will total 2000m Row and 2000m Run)(this is LONG!...expect it to take at least 50-60 min. to complete all 4 rounds)

No comments:

Post a Comment