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.

Monday, September 10, 2012

Low-Rep AMRAP Repeat (S3 Conditioning)

Equip: Barbell (55 - *85 lb.), Slam Ball (20 lb.), Mat, Low Box (16”)

-Active Stretch

-400m Run
-4 x Bear Crawl 10m Fwd. there/ 10m Bkwd. back

SET #1:
2 Rounds -
*4 min. AMRAP -
-4 x Squat Clean and Press 
-4 x Bar Facing Burpee
*400m Run

SET #2:
2 Rounds -
*4 min. AMRAP -
-4 x Evil Wheel Power Clean (roll bar out/ in (see photo above) + power clean)
-4 ea. leg x Bulgarian Split Squat (back foot atop low box, bar back rack)
*200m Slam Ball Run

SET #3:
2 Rounds -
*4 min. AMRAP -
-4 x Slam Ball OH Walking Lunge 
-4 x Jumping Ball Slam
*200m Backward Run

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