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.

Friday, July 27, 2012

S3 Conditioning - Strength.Speed.Endurance (A Little Bit of Everything)



Equipment: 2 Heavy Kettlebells (I used 1.25 pood each)

WARM-UP:
*Dynamic Stretch
*10 length Shuttle Run w/ 1x Pop-Up Push-Up on ea. end line

MAIN SET:
Round #1: traveling, no equipment
*4 min. x Burpee-Broad Jump
*4 x 100m Run/ 10 sec. REST (sprint!!!)
*3 min. x Traveling Lateral-Hopping alt. Lunge Jump
*3 x 100m Run/ 10 sec. REST (sprint!!!)
*2 min. x alt. Pistol Walk
*2 x 100m Run/ 10 sec. REST (sprint!!!)
*1 min. x Handstand Walk (mod: Spiderman Crawl or Bear Crawl Fwd./ Bkwd.)
*100m Run (sprint!!!)
-----
Round #2: w/ 1 or 2 KBs, in place
*3 min. x 2KB Burpee-Deadlift
*3 x 100m Run/ 10 sec. REST (sprint!!!)
*2 min. x Walking KB Goblet Lunge
*2 x 100m Run/ 10 sec. REST (sprint!!!)
*1 min. x KB Swing 
*100m Run (sprint!!!)

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