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 13, 2012

Two Terrible Titanic Timed Sets (S3 Conditioning)



EQUIPMENT: Jump Rope, Wall Ball, Slam Ball, Barbell (I used a 20 lb. wall ball, 20 lb. slam ball, and 75 lb. bar)

WARM-UP:
*10 x Toe Hold Squat Stretch
*10m Traveling Jump Rope Singles
*10 x Cobra to Down Dog
*10m Traveling Jump Rope Singles
*10 x X-Back Lunge
*10m Traveling Jump Rope Singles
*10 x Good Morning
*10m Traveling Jump Rope Singles

SET #1 (25 min. time limit):
10 Rounds -
*10 x Wall Ball
*100m Run (50m Fwd. there/ 50m Bkwd. back)
*10 x Ball Slam
*100m Run (50m Fwd. there/ 50m Bkwd. back)
(this one took me 20:52 to complete)

SET #2 (25 min. time limit):
5 Rounds -
*50 x Jump Rope (challenge: Double-Under)
*10 x Push Press (w/ barbell)
*50 x Jump Rope (challenge: Double-Under)
*10 (5 ea. leg) x Single-Leg Barbell Burpee-Deadlift
(this one took me 16:51 to complete)

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