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, September 19, 2012

"1s and 5s" (Siskey Y Total Strength)



As Many Rounds of Increasing Reps As Possible (AMROIRAP) by 1s and 5s

EQUIPMENT: Mat, 2 Gliders, Heavy DBs, Med Ball

WARM-UP:
5 Minute AMROIRAP by 1s and 5s -
*1-2-3-4-5...etc. x Teepee Air Squat
*1-2-3-4-5...etc. x Hand-Release Push-Up (encourage knees!)
*5-10-15-20-25...etc. x Jumping Jack

SET #1:
5 Minute AMROIRAP by 1s and 5s -
*1-2-3-4-5...etc. x Atomic Man Maker
*5-10-15-20-25...etc. x MB Squeeze Suitcase Crunch (MB b/w knees)

SET #2:
5 Minute AMROIRAP by 1s and 5s -
*1-2-3-4-5...etc. x Pistol (R and L = 1)(mod: glider under 1 foot going fwd. or sideways)
*5-10-15-20-25...etc. x Wide Gliding Plank Tuck-In

SET #3:
5 Minute AMROIRAP by 1s and 5s -
*1-2-3-4-5...etc. x SpiderMan Push-Up (R and L = 1)(mod: glide foot up and out)
*5-10-15-20-25 x Seated DB Shoulder Press

SET #4:
5 Minute AMROIRAP by 1s and 5s -
*1-2-3-4-5...etc. x Evil Glide + DB Clean and Press Dive Bomber (Fwd. and Bkwd. movements = 1)
*5-10-15-20-25 x Hammy Glide-Out (mod: alternating single-leg)

SET #5:
5 Minute AMROIRAP by 1s and 5s -
*1-2-3-4-5...etc. x Dive Bomber (Fwd. and Bkwd. movements = 1)
*5-10-15-20-25 x No-Wall Wall Ball (MB front squat into ball toss overhead)

SET #6:
5 Minute AMROIRAP by 1s and 5s - 
*1-2-3-4-5...etc. x Squatting MB Catch and Release (MB squeezed b/w feet)
*1-2-3-4-5...etc. x DB V-Sit Russian Twist (R and L = 1)

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