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.

Friday, October 12, 2012

Deadlifts, Fran, L-Sits and More (S3 Conditioning)

EQUIP: Barbell, Slam Ball (20), Rings, Parallettes, Jump Rope

*Active Stretch

3 Rounds -
*100 x Jump Rope
*10 x Squat-Thrust

SET #1 (10 min.):
5 Rounds -
*Within 1 Minute: 10 x Bodyweight Deadlift (my bodyweight = 145 lb.)
*1 Minute x Max Ring/ Parallette Push-Up

SET #2 (8 min.):
4 Rounds -
*Within 1 Minute: 12 x Fran-Weight Thruster (95 lb. for guys/65 lb. for girls)
*1 Minute x Max Ring Pull-Up (mod: Ring Row OR Ring Pull-Up while seated in band)

SET #3 (6 min.):
3 Rounds -
*Within 1 Minute: 20 x Ball Slam (20)
*1 Minute x Max Rolling Slam Ball Push-Up

SET #4:
5 Rounds -
*200m Run 
*Max Effort L-Sit Hold atop Parallette Bars (hold as long as possible without breaking)

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