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, June 23, 2012

"Twenty to Two by Twos" - S3 Conditioning



Equip: Dynamax Ball (14 lb.), Plyo Box (20 - *24"), Heavy DBs (10 - *20 lb.)

WARM-UP:
*400m Run
*Dynamic Stretch

MAIN SETS:
1)
20-18-16-14-12-10-8-6-4-2 x Air Squat (buns to Dynamax ball)
Between ea. set of Air Squats: 5 x Push-Up 


Tripod Sprint: 
3 Rounds -
*100m Run Sprint
*10 sec. Rest

2)
20-18-16-14-12-10-8-6-4-2 x Box Jump
Between ea. set of Box Jumps: 5 x K2E
Tripod Sprint: 
3 Rounds -
*100m Run Sprint
*10 sec. Rest


3)
20-18-16-14-12-10-8-6-4-2 lengths x 10m Shuttle Sprint
Between ea. Run: 5 x DB Thruster (challenge: Jumping)

Tripod Sprint: 
3 Rounds -
*100m Run Sprint
*10 sec. Rest

FINISHER:
10-9-8-7-6-5-4-3-2-1 x Wall Ball
Between ea. set of Wall Balls 5 x Burpee

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