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, July 21, 2012

S3 Conditioning - "Heavin' Uneven"



Equip: Uneven Barbell (i.e. 70 lb. = 45 bar + 10 & 15  bumpers), Slam Ball (20), Uneven DBs (10/ 15 lb.)

WARM-UP:
2 Rounds -
*200m Run
*10 (5 w/ heavy DB in R hand/ 5 w/ heavy DB in L hand) x DB Clean and Press
MAIN SET - Let the “Uneven Heavin’” begin...
1) 
*40 x Split Squat Wall Ball (switch legs every 5 reps)(using slam ball)
*after every 5th rep: 2 x Uneven Barbell Power Clean and Press - Hop Over Bar (may jerk or push press)
~Uneven 200m DB Run (10 lb. DB in R hand/ 15 lb. DB in L hand 1st 100m, switch for 2nd 100m)
2) 
*40 x Med Ball Clean and Press (w/ slam ball)
*after every 5th rep: 2 x Uneven Barbell Power Clean and Press - Hop Over Bar (may jerk or push press)
~Uneven 200m DB Run (10 lb. DB in R hand/ 15 lb. DB in L hand 1st 100m, switch for 2nd 100m)
3) 
*40 x Rolling Slam Ball Push-Up
*after every 5th rep: 2 x Uneven Barbell Power Clean and Press - Hop Over Bar (may jerk or push press)
~Uneven 200m DB Run (10 lb. DB in R hand/ 15 lb. DB in L hand 1st 100m, switch for 2nd 100m)
4) 
*40 x Jumping Slam Squat
*after every 5th rep: 2 x Uneven Barbell Power Clean and Press - Hop Over Bar (may jerk or push press)
~Uneven 200m DB Run (10 lb. DB in R hand/ 15 lb. DB in L hand 1st 100m, switch for 2nd 100m)

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