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, June 22, 2012

S3 Conditioning Version of "The Five"




WARM-UP: “The Five” #1:
5 Rounds
  1. 5 x Jumping Jack
  2. 5 x Air Squat
  3. 5 x Hand Release Push-Up
  4. 5 x Sit-Up
  5. 5 ea. x Lunge
“The Five” #2: (use DBs w/ ea. exercise)
5 Rounds -
  1. 5 x Sumo Jack
  2. 5 x Front Squat
  3. 5 x Renegade Row
  4. 5 x Sit-Up to Shoulder Press
  5. 5 ea. x Overhead Lunge
“The Five” #3: (use barbell w/ ea. exercise)
5 Rounds -
  1. 5 x Hang Power Snatch
  2. 5 x Thruster
  3. 5 x Bar-Facing Burpee
  4. 5 x Toes2Bar (hanging from pull-up bar)
  5. 5 ea. x Front Lunge
“The Five” #4: (use DBs w/ ea. exercise)
5 Rounds -
  1. 5 x Double-Arm DB Power Snatch
  2. 5 x Squat Clean
  3. 5 x Jack Push-Up (challenge: Jack Burpee)
  4. 5 x Chest Press + Double Leg Drop (laying on your back)
  5. 5 ea. x Weighted Lunge Jumps (w/ DBs hanging)
“The Five” #5: (use barbell w/ ea. exercise)
5 Rounds -
  1. 5 x Overhead Squat
  2. 5 x Squat Clean
  3. 5 x Push-Up + Double-Footed Lateral Hop over end of barbell
  4. 5 ea. x Side-to-Side Tuck-Ups (on the floor)
  5. 5 ea. x Overhead Lunge

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