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 14, 2012

S3 Conditioning's Take On ":30/ :60"



WARM-UP:
5 Rounds -
Complete the following w/in 1 min. -
*10 x Air Squat
*10 x Push-Up
*10 x Sit-Up
MAIN SET:
#1:
3 Rounds (12.5 min.)(w/ Heavy DBs (20 lb.)) -
*30 sec. x Weighted Burpee 
*30 sec. x Sprint
*30 sec. x REST
*1 min. x Weighted Burpee
*1 min. x Sprint
*1 min. x REST
#2:
3 Rounds (12.5 min.)(w/ a Wall Ball (14 lb.) and a Slam Ball (20 lb.)) -
*30 sec. x Wall Ball
*30 sec. x Slam Squat
*30 sec. x REST
*1 min. x Wall Ball
*1 min. x Slam Squat
*1 min. x REST
#3:
3 Rounds (12.5 min.)(w/ a Kettlebell (1.25 pood)) -
*30 sec. x KB Deadlift - 180 Jump
*30 sec. x 10m Shuttle Sprint
*30 sec. x REST
*1 min. x KB Deadlift - 180 Jump
*1 min. x 10m Shuttle Sprint
*1 min. x REST

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