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.

Sunday, May 20, 2012

S3 Conditioning's Sunday Slammer


SINGLE EXERCISE MINI-AMRAPs


EQUIP: Barbell (I used 65 lb.), Heavy Dumbbells (I used 20 lb. DBs)

WARM-UP:
*Traveling Dynamic Stretch
*400m Run w/ 10 x Air Squat and 10 x Push-Up @ top/ bottom/ top
MINI-AMRAP #1:
4 min. AMRAP -
*Bear Complex (Power Clean + Front Squat + Press + Back Squat + Press)
(DBs mod: power clean + palms-in thruster + palms-fwd. thruster)
~4 x alt. 200m Sprint w/ partner
3 min. AMRAP -
*Curtis P (Hang Power Clean + Front Lunge R + Front Lunge L + Press)
(DBs mod: power clean + front Lunge R and L + Push Press)
~3 x alt. 200m Sprint w/ partner
2 min. AMRAP -
*DB Man Maker
~2 x alt. 200m Sprint w/ partner
1 min. AMRAP -
*Walking Overhead Barbell Lunge (mod: w/ DBs)
~1 x alt. 200m Sprint w/ partner
FINISHER:
*1 min. x Walking Overhead Barbell Lunge
100m Sprint
*1 min. x DB Man Maker
100m Sprint
*1 min. x Curtis P
100m Sprint
*1 min. x Bear Complex
100m Sprint

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