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.

Wednesday, July 11, 2012

I Think I'm Going to Teach This @ 9:30am Today at the Siskey Y



“7-11” (workout for July 11th, 2012)
(AMRAP: 7 exercises, 11 reps of each, + 1 Man Maker every 60 sec.)
WARM-UP:
4 min. x 4-count Mtn. Climb - Push-Up - Glide In - Stand - Gliding Lunge R and L
(minutes 1 and 3: Weightless; minutes 2 and 4: Weighted w/ DBs hanging)
MAIN SET:
AMRAP (~40 min.):
  1. 11 x Fwd./ Bkwd. Hopping KB Swing (Fwd. and Back = 1 rep)
  2. 11 x KB Sumo Deadlift High Pull
  3. 11 ea. arm x KB Long Cycle (single-arm power clean + push press)
  4. 11 ea. arm x Single-Arm KB OH alt. Lunge
  5. 11 x KB Burpee-Deadlift-Lateral Jump over KB (mod: high step over KB)
  6. 11 x DB Thruster
  7. 11 x Squat Hold + DB Hammer Curl - to - Standing Hammer Curl
PLUS: 1 x Man Maker every 60 sec. while going through the above AMRAP (you will have done ~40 Man Makers by the end of this workout)
**1 min. REST b/w Rounds**

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