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, August 13, 2012

"Small, Medium, and Large" (S3 Conditioning)



Equipment: Light DBs (15 lb.), Medium DBs (20 lb.), Heavy DBs (30 lb.), Jump Rope, Box (20")

WARM-UP:
*Dynamic Stretch in place
*400m Run

SET #1:
*30 x Light DB Thruster
*Perimeter Run of Upper Lot (~300m) - go L out of door
*20 x Medium DB Thruster
*Perimeter Run of Upper Lot (~300m) - go R out of door
*10 x Heavy DB Thruster
*Perimeter Run of Upper Lot (~300m) - go L out of door

SET #2:
*30 ea. arm x Light DB Single-Arm Snatch
*100m Traveling Jump Rope
*20 ea. arm x Medium DB Single-Arm Snatch
*100m Traveling Jump Rope
*10 ea. arm x Heavy DB Single-Arm Snatch

SET #3:
*30 ea. leg x Light DB Step-Up (both DBs hanging)
*Fwd./ Bkwd. 200m Run (100m Fwd. there/ 100m Bkwd. back)
*20 ea. leg x Medium DB Step-Up
* Fwd./ Bkwd. 200m Run (100m Fwd. there/ 100m Bkwd. back)
*10 ea. leg x Heavy DB Step-Up
  • Fwd./ Bkwd. 200m Run (100m Fwd. there/ 100m Bkwd. back)

SET #4:
*15 x Light Weighted Burpee (w/ 1 light DB in ea. hand)
*10 lengths x 10m Side Shuffle Shuttle
*10 x Medium Weighted Burpee (w/ 1 medium DB in ea. hand)
*10 lengths x 10m Side Shuffle Shuttle
*5 x Heavy Weighted Burpee (w/ 1 heavy DB in ea. hand)
*10 lengths x 10m Side Shuffle Shuttle

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