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.

Tuesday, August 7, 2012

Four Rounds of Fun (S3 Conditioning)


WARM-UP:
4 Rounds -
*100m Run
*20 x Prisoner Squat (air squat w/ both hands behind head, shoulder blades pinched together)

SET #1:
4 Rounds -
*10 x Heavy KB Swing (1.5 pood)
*200m Run

SET #2:
4 Rounds -
*10 x Burpee-Lateral Box Jump
*20 x Ring Row

SET #3:
4 Rounds -
*10 x Weighted Deck Squat (w/ 20 lb. Slam Ball; use AbMat beneath low back)
*200m Row

SET #4:
4 Rounds -
*10 lengths x 10m Shuttle Run w/ 1x Squat-Thrust on ea. end line
*20 x Ball Slam to Overhead Lunge (20 lb. Slam Ball)(alt. legs on lunge ea. rep: slam - OH lunge R, slam - OH lunge L = 2 reps)

No comments:

Post a Comment