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.

Wednesday, October 31, 2012

"10-31-2012" (Siskey Y Total Strength)

"10-31-2012 @ 9:30am"

EQUIPMENT: Mat, Heavy Dumbbells (15-*20 lb.), Bar (22-*33 lb.)

AMRAP for duration of 1st song -
*10 x Jumping Jack
*3 x Weightless OH Squat
*1 x Push-Up - Hop In Wide - Toe Hold Squat Stretch
-1st round of ea. AMRAP: do all together, count out reps

#1: 9 Min. 30 Sec. AMRAP - 
*10 x Vertical Leap (individual effort ea. rep, for explosion)
*31 x Air Squat
*20 x V-Sit Russian Twist (w/ 1 DB)(R and L = 1 rep)
*12 x alt. DB Lunge Thruster

#2: 9 Min. 30 Sec. AMRAP - 
*10 x Straight Arms/Legs Body Bar OH Sit-Up 
*31 x Body Bar Overhead Ankle Raise
*20 x DB Stiff Legged Deadlift High Pull
*12 x Seated DB Shoulder Press (challenge: V-SIT)

#3: 9 Min. 30 Sec. AMRAP - 
*10 x (Jumping) DB Thruster 
*31 x DB Plank Row 
*20 (10 ea.) x Back Rack Split Squat Plyo (w/ body bar)(1/2 reps R, then 1/2 reps L)
*12 x Donkey Kick to Push-Up (mod: donkey kick to plank)

#4: 9 Min. 30 Sec. AMRAP - 
*10 x Pressing Snatch Balance (w/ body bar)
*31 x Plank Windmill 
*20 x Squat-Hammer Curl-Stand-Hammer Curl (ea. curl = 1 rep)
*12 (6 ea.) x Single-Leg DB Deadlift (mod: split squat deadlift - all bodyweight in front heel)

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