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)

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)

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