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.

Wednesday, August 8, 2012

Total Strength (Siskey Y) - "One Exercise Three Ways"

EQUIP: Heavy DBs (15-20 lb.), Med Ball (10 lb.), Kettlebell (20-25 lb.)

*We did not even come close to completing this entire workout plan this morning at the Y.  Pick and choose which sections of this you want to do, and limit yourself to one hour of work.

10-8-6-4-2 x
*DB Front Squat
*MB Front Squat
*KB Bottom-Up Front Squat
*30 sec. x CARDIO (Jacks, High-Knees, Mummy Kicks, Mtn. Climb, Power Jack)

SET #1 (Clean):
10-8-6-4-2 x (count reps out together as a unified class)
*DB Squat Clean
*MB Clean
*KB Clean and Press (“Long Cycle”) (10 x R arm, then 10 x L arm = 15 reps)

*2.5 min. x Unbroken Push-Up
-as soon as you rest/ break form/ fail, remainder or time x V-Up (mod: single-leg)

SET #2 (Lunge):
10-8-6-4-2 ea. leg x 
*alt. DB Lunge Thruster
*Step-Back MB Chopping Lunge (all R leg, then all L leg)
*Single-Arm OH KB alt. Lunge (all R arm, then all L arm - alt. legs throughout)

*2.5 min. x Squat-Curl to Stand-Curl
-as soon as you rest/ break form/ fail, remainder or time x Plank Row + Triceps Ext.

SET #3 (Thruster):
10-8-6-4-2 x
*DB Thruster
*No-Wall MB Wall Ball
*Bottom-Up KB Thruster

*2.5 min. x Push Press
-as soon as you rest/ break form/ fail, remainder or time x Chest Press + Leg Drop

SET #4 (Burpee):
10-8-6-4-2 x 
*DB Burpee
*MB Burpee (mod: hands on either side of MB in push-up)
*KB Burpee-180

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