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 28, 2012

Unbroken (S3 Conditioning)

EQUIPMENT: Jump Rope, Heavy Dumbbells (15s - 20s), Plyo Box (20"), Pull-Up Bar, Rower

*400m Run

3 Rounds -
*50 x Jump Rope Singles
*5 x Toe Hold Squat Stretch
*5 ea. x X-Body Push-up

6 Min. Unbroken...Or Else:
-6 min. AMRAPs (1 exercise for 6 min. straight); w/ an alternative exercise for “breaks”
-every time you move away from unbroken reps, you must go to the secondary move

#1: Burpee
*Every time you break/ pause: 100m Sprint

2 min. rest

#2: DB OH Walking Lunge (2 DBs held overhead, arms locked out straight)
*Every time you break/ pause: 10 x Plank Row

2 min. rest

#3: Jump Rope (choose your most challenging version; i.e. Double-Under)
*10 x DB Sumo Deadlift High Pull

2 min. rest

#4: Mountain Climb
*Every time you break/ pause: 10 x Box Jump (challenge: Box Over Jump)

2 min. rest

#5: Pull-Up (mod: jumping pull-up; ring row)
*Every time you break/ pause: 10 x DB Thruster

2 min. rest

#6: 90 Degree Decline Push-Up
*Every time you break/ pause: 75m Row Sprint

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