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, May 19, 2012

Partner Work @ S3 Conditioning



“PARTNER PANDEMONIUM”
WARM-UP:
*Dynamic Stretch
*Metabolic Warm-Up:
3 Rounds of Decreasing Distance/ Reps:
*400m-300m-200m-100m Run
*4-3-2-1 lengths x DB Side Plank Walk (across length of room (~10m))
SET #1A:
3 Rounds -
P1 (pace-setter): 30-20-10 x Box Jump
P2: Wall Ball until P1 done
-switch!
SET #1B:
5 min. AMRAP -
P1 (pace-setter): 5 ea. x DB Overhead Lunge in place
P2: DB Push-Up + 2 Steps Plank Walk (alt. direction of plank walk ea. rep) until P1 done
-switch!
SET #2A:
3 Rounds -
P1 (pace-setter): 30-20-10 x Handstand + Lateral Arm Raises (mod: decline/ 180 plank)
P2: Med Ball Clean (mod: MB deadlift to front squat)
-switch!
SET #2B:
5 min. AMRAP -
P1 (pace-setter): 10 x (Jumping) Thruster
P2: Pull-Up (mod: jumping pull-up OR use your band from resisted sprints) until P1 done
-switch! 
SET #3A:
P1 (pace-setter): 30-20-10 (15-20-5 ea. leg) x Pistol (Single-Leg Squat)
P2: DB Double-Arm Snatch (finish in X-position) until P1 done
-switch!


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