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 19, 2012

S3 Conditioning - "Thirty Second Throwdown"

Equip: Mat, Jump Rope, Box (24"), Heavy DBs (20 lb.), Wall Ball (14 lb.)

3 Rounds -
*30 sec. x Air Squat
*30 sec. x Push-Up
*30 sec. x Sit-Up
#1 (legs):
3 Rounds -
*30 sec. x Wall Ball
*30 sec. x Weighted alt. Lunge Jump (Wall Ball held centered @ chest)
*30 sec. x Box Jump 
*30 sec. x Rest
Run/ Rope Interval:
1 Round -
*300m Run
*300 x High Knee Jumps of Rope 
#2 (shoulders):
3 Rounds -
*30 sec. x Clapping Push-Up (mod: on knees OR shoulder-tapping push-up)
*30 sec. x DB Push Press
*30 sec. x Handstand alt. Shoulder Tap (mod: 90 degree decline plank @ box)
*30 sec. x Rest
Run/ Rope Interval:
2 Rounds -
*200m Run
*200 x High Knee Jumps of Rope
#3 (abs):
3 Rounds -
*30 sec. x Knees-to-Elbows (a.k.a. Hanging Tuck-Ups from pull-up bar)
*30 sec. x Elbow Plank + 1 DB Pass-Under
*30 sec. x V-Up (a.k.a. Pike-Up on floor)
*30 sec. x Rest
Run/ Rope Interval: 
3 Rounds -
*100m Run
*100 x High Knee Jumps of Rope
#4 (legs):
3 Rounds -
*30 sec. x Squat to Box Jump (challenge: fingertips touch floor on squat, jump up to box, land in squat w/ fingertips to box)
*30 sec. x Right: Single-Leg DB Deadlift
*30 sec. x Left: Single-Leg DB Deadlift

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