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.

Thursday, August 9, 2012

Stack-On Rounds (S3 Conditioning)


Equip: Barbell (75), Slam Ball (20), Pull-Up Bar

*Active Stretch

3 Rounds -
*30 x Jumping Jack 
*20 x Plank Jack
*10 x Power Jack

Rnd 1: 1 x Double-Bear Complex (power clean to 2x thruster to 2x behind-the-neck thruster)
Rnd 2: Rnd 1 + 200m Run
Rnd 3: Rnd 2 + 3 lengths (10m) x Broad Jump
Rnd 4: Rnd 3 + 4 x Curtis P (power clean to front lunge R and L)
Rnd 5: Rnd 4 + 5 x Sumo Deadlift High Pull + 180 Broad Jump over bar
Rnd 6: Rnd 5 + 6 x Burpee + Jump Up to Pull-Up Bar + 2x Toes-to-Bar
Rnd 7: Rnd 6 + 7 x Wall Climb + 7 Shoulder Taps (R and L = 1 tap)

FINISHER (if time):
10 min. AMROIRAP by 1’s of:
*Seated Wall Ball (20 lb. slam ball)
(As Many Rounds of Increasing Reps As Possible: 1 x Wall Ball, 1 x Pull-Up, 2 x Wall Ball, 2 x Pull-Up, 3 x Wall Ball, 3 x Pull-Up, etc....as high as you can go in 10 min.)

No comments:

Post a Comment