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, September 20, 2012

A New Take on an Old Favorite (S3 Conditioning)

EQUIPMENT: Jump Rope, Set of Rings (~2" off of ground), Barbell (65), 2 Kettlebells of matching weight (1.5 pood)

5 Rounds -
*100 x Jump Rope Singles
*5 x Pop-Up Push-Up

SPEED WORK: "Sprint Repeaters"
10 Rounds of 100m Sprint every :40
-whatever remains of your 40 seconds after your 100m run = your rest b/w rounds

MAIN SET: Strength & Stamina
*400m Run
*10-20-30, etc. x 2KB Deadlift
*10-20-30, etc. x Ring Push-Up (mod: parallette or DB push-up)(elbows in!!!)
*10-20-30, etc. x Push Press (65 lb. barbell)
*10-20-30, etc. x Broad Jump
(Ex.: Rnd. 1 = 400m Run + 10 reps of each of the 4 exercises; Rnd. 2 = 400m Run + 20 reps ea., etc.)

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