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, August 4, 2012

Siskey Y Cardio Strength - Ladder Lovin'



Equip: Jump Rope, Heavy DBs (20s), Bench (4-6 risers ea. side), Mat


WARM-UP:
4 min. AMROIRAP by 10s :
*Jump Rope (challenge: Double-Unders or High Knees)
*Mountain Climb
(AMROIRAP - As Many Rounds of Increasing Reps as Possible; i.e. 10 x Jump Rope, 10 x Mtn. Climb, 20 x Jump Rope, 20 x Mtn. Climb, etc.)
BASIC LADDER:
10-9-8-7-6-5-4-3-2-1 x
*Weightless OH Squat
*Plank Windmill
------------------------------------------
STRENGTH LADDER #1 (5 min. time limit):
10-9-8-7-6-5-4-3-2-1 x 
*DB Front Squat
*Hand-Release Push-Up
4 min. CARDIO AMROIRAP by 5s:
*Lateral Hop over 1DB (R and L = 2)
*Plank Pike Hop In
(AMROIRAP = As Many Rounds of Increasing Reps as Possible; i.e. 5 x Lat Hop, 5 x Plank Hop, 10 x Lat Hop, 10 x Plank Hop, 15 x Lat Hop, 15 x Plank Hop, etc.)
STRENGTH LADDER #2 (5 min. time limit):
10-9-8-7-6-5-4-3-2-1 x 
*Thruster
*Plank Row (R and L = 2)
4 min. CARDIO AMROIRAP by 5s:
*Plyo Switch Step (R and L = 2)(weightless)
*3-Step Fwd. Run-Touch/ 3-Step Bkwd. Run-Touch (ea. touch = 1 rep)
STRENGTH LADDER #4 (5 min. time limit):
10-9-8-7-6-5-4-3-2-1 x
*Weighted Box Jump (DBs hanging, may lower bench (I used 4 risers ea. side))
*Side-to-Side Ground-to-Overhead

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