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.

Thursday, July 5, 2012

S3 Conditioning: "ONE BURPEE EVERY 5TH REP"

Equip: Heavy DBs (I used 20s), Pull-Up Bar (band for assistance, if needed), Box (20"), Jump Rope


"ONE BURPEE EVERY 5TH REP"
WARM-UP:
*400m Run

*50 x Air Squat
     -1 x Burpee after every 5th Air Squat (1-2-3-4-5 squat, 1 burpee, 6-7-8-9-10 squat, 1 burpee, etc.)

MAIN SET:
*50 x Double-Under (mod: 150 x Jump Rope Singles)
    -5 x Burpee every time you mess up/ take a break

*50 x alt. Split Squat DB Snatch (DBs hanging, small jump and land at bottom of lunge w/ DBs locked out overhead, switch legs ea. rep)
    -1 x Burpee after every 5th S-S Snatch

*50 x Double-Under (mod: 150 x Jump Rope Singles)
    -5 x Burpee every time you mess up/ take a break

*50 x Pull-Up
     1 x Burpee after every 5th Pull-Up (burpee may be a GI Jane)

*50 x Double-Under (mod: 150 x Jump Rope Singles)
    -5 x Burpee every time you mess up/ take a break

*50 lengths x 10m Shuttle Run
     1 x Burpee after every 5th length

*50 x Double-Under (mod: 150 x Jump Rope Singles)
    -5 x Burpee every time you mess up/ take a break

*50 x Barrier Jump over Box
     -1 x Burpee after every 5th Barrier Jump

*50 x Double-Under (mod: 150 x Jump Rope Singles)
    -5 x Burpee every time you mess up/ take a break

*50 x 90 Degree Hips Decline Push-Up (feet atop box, hands on floor, 90 degree hip bend, top of head to floor in push-up)
     -1 x Burpee after every 5th Push-Up

*50 x Double-Under (mod: 150 x Jump Rope Singles)
    -5 x Burpee every time you mess up/ take a break






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