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.

Tuesday, September 18, 2012

Ten Minutes of Up, Up and Up Some More (S3 Conditioning)

EQUIPMENT: Slam Ball (20), light Barbell (65), Pull-Up Bar, Rings

A) Quick Active Stretch

B) 5 Minute-Long Rounds -
Within 1 min., complete the following:
*10 x Air Squat
*10 x Push-Up (challenge: Hand-Release)
*10 x Perfect Sit-Up
Whatever remains of your 1 min. = your rest b/w rounds

SET #1:
10 Minute AMROIRAP by 1s -
1-2-3-4-5-6-7...etc. x 
*Jumping Ball Slam

SET #2:
10 Minute AMROIRAP by 1s -
*Bear Complex (if using DBs: squat clean + palms-in thruster + palms fwd. thruster)
*Deck Squat Burpee

SET #3: (may want to lighten bar; unloaded even)
10 Minute AMROIRAP by 1s -
*10m Shuttle Sprint Fwd. there/ Bkwd. back  (there/ back = 1)(drop to Plank on end lines)
*Clean From Toes http://www.takanoathletics.com/index.php?option=com_content&view=article&id=142%3Aclean-from-toes&catid=62&Itemid=243
This movement with light weights teaches the final pull with the arms that propels the body under the bar. The movement starts with the bar at deadlift completion position and the athlete standing with the heels as high off the floor as possible. A rapid pull with the arms is followed by a more rapid drop of the body into a full squat position while racking the bar on the shoulders.

SET #4:
10 Minute AMROIRAP by 1s and 10s -
*1-2-3-4...etc. x Modified Muscle Up (jumping @ high rings, low rings w/ band, low ring pull)
*10-20-30...etc. x Lateral Bar Hop (challenge: w/ Slam Ball held @ chest)

No comments:

Post a Comment