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.

Saturday, September 29, 2012

Row, Row, Row Your Boat AND Jump, Jump, Jump Your Rope (S3 Conditioning)

EQUIPMENT: Rower, Jump Rope, Plyo Box (16" and 20 - 24"), Heavy DBs (15 - 20 lb.) OR Light Barbell (65)

3 Min. AMRAP -
*30 x Jumping Jack
*20 x Plank Jack
*10 x Power Jack

SET #1:
*110m Row
*11 x Box Jump (20 - 24” box)
*120m Row
*12 x Decline Shoulder-Tapping Push-Up (mod: no decline AND/ OR on knees)
*130m Row
*13 x Box Jump
*140m Row
*14 x Decline Shoulder-Tapping Push-Up
...etc. all the way to 200m/ 20 reps
(odd rounds: Box Jump; even rounds: Decline Shoulder-Tapping Push-Up)

SET #2: (may want to switch to a smaller box for this set - 16”)
*110 x Jump Rope 
*11 x DB/ Barbell Sumo Deadlift High Pull
*120 x Jump Rope 
*12 x DB Front Rack Step-Up OR Back Rack Barbell Step-Up (alt. legs ea. rep)
*130 x Jump Rope 
*13 x Sumo Deadlift High Pull
*140 x Jump Rope 
*14 x Step-Up
...etc. all the way to 200 jumps/ 20 reps
(odd rounds: SDLHP; even rounds: Step-Up) 
(to save time today, we changed the reps for the SDLHP from 11-13-15, etc, to 1-3-5, etc.)

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