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.

Monday, July 30, 2012

S3 Conditioning - "Top-of-the-Minute + Row Tabatas"

Equipment: Jump Rope, Box (20"), Barbell (65), DBs (15s), Rower

*TABATA: 8 Rounds of 20 sec. x Row; 10 sec. x Rest
-Rounds 1-4: easy pace, focus on form
-Rounds 5-8: pick up the pace, finish with a round or two of sprint
*30 x Curtis P (= power clean + front lunge R + front lunge L)
*@ the top of ea. minute: 15 x Double-Under (mod: 10 x lateral bar hop)
*TABATA: 8 Rounds of 20 sec. x Row; 10 sec. x Seated DB Shoulder Press
*40 x Bar Facing Burpee (= burpee + broad jump over barbell)
*@ the top of ea. minute: 10 x Plyo Switch Steps
*TABATA: 8 Rounds of 20 sec. x Row; 10 sec. x Seated DB Bicep Hammer Curl
*50 x Behind-the-Neck Thruster
@ the top of ea. minute: 4 x Lateral Box Jump (2 x R lead, 2 x L lead)

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