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 6, 2012

Death by the Number 4 (S3 Conditioning)

EQUIPMENT: Slam Ball (20), Heavy DBs (20s), Jump Rope, Mat, Rower

*100-90-80-70-60-50-40-30-20-10 x Jump Rope Singles
*10-9-8-7-6-5-4-3-2-1 x Squat-Thrust

SET #1:
A) 4 Rounds -
  • 40 x Goblet Squat (Slam Ball) (mod: Air Squat)
  • 40 x DB Push Press
  • 40 x Sit-Up (feet flat, fingers touch floor behind head-then touch floor by feet)
  • 40 (20 ea. leg) x Step-Back Lunge + Knee Drive Hop (weighted - DB front rack)
  • 40 x Double-Under (mod: 20 ea. x Single-Leg Jump Rope)

40 Pulls of Rower for total meters

SET #2:
A) 4 Rounds -
  • 4 x Slam Ball Burpee (“Slurpee)
  • 4 x DB Burpee
  • 4 x Atomic Man Maker
  • 100m Row

40 Pulls of Rower for total meters (goal: match or beat score from Set #1)

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