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.

Monday, June 25, 2012

Teamwork at S3 Conditioning



"TAKE ONE (OR MORE!) FOR THE TEAM"

Equip: Barbell (55 - *75 lb.), DBs (10 - *15 lb.), mid-low Box (12” - *16”)

WARM-UP:
Tabata: 20 sec. x Run; 10 sec. x Plank Hop In
20 TOTAL TEAM ROUNDS of: 
*as a group, we must complete x# total rounds (4 x the # of people in class = total rounds) of a superset of exercises w/ assigned reps, grab a chip from the pile in the center of the room (# chips = # total team rounds to complete) ea. time you complete a round, we stop when all chips are gone
*we had 5 people in class this morning, so we had 20 total team rounds to complete of each superset
*10 x Barbell Burpee-Deadlift (bar)
*10 x Behind-the-Neck Thruster (bar)
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20 TOTAL TEAM ROUNDS of:
*10 x Weighted Box Jump (w/ DBs hanging @ sides)(mod: 10 ea. x Front Rack Step-Ups)
*10 x Pull-Up
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20 TOTAL TEAM ROUNDS of: 
*10 x Hang Clean 
*10 x Front Squat
*100m Weighted Run (w/ 1 DB held centered @ chest)
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20 TOTAL TEAM ROUNDS of:
*10 x Bar-Facing Burpee (burpee to broad jump over barbell)
*10 ea. leg x Plyo Switch Steps (challenge: w/ DBs hanging)

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