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.

Monday, October 22, 2012

Giant Chipper with GHD Work (S3 Conditioning)

Above: "GHD" = Glute-Ham Developer
EQUIP: Barbell (75), Slam Ball (20), Dumbbells (20s), Box (20 - *24")

*400m Run
*Active Stretch/ Dynamic Warm-Up

*100m x Barbell OH Walk (10 lengths of 10m distance)
*90 x Lateral Bar Hop
*80 x DB Plank Row (R and L = 2)
*70 x Slam Ball V-Sit Russian Twist (R and L = 2)
*60 x Back Squat
*50 x Hang Power Clean
*40 x Behind-the-Neck Push Press
*30 x DB Front Rack Step-Back Lunge to Step-Up (15 x R and 15 x L)
*20 x Handstand Push-Up
*10 x 100m Slam Ball Run (20 sec. rest b/w runs) (ball held centered @ chest)
PLUS: after completing ea. exercise -
*10 x GHD Hip Extension (face down, hands behind head, arch up)
*10 x GHD Sit-Up (face up, lay back (fingers touch floor), sit all the way up)

(if GHD unavailable: Burpee-Broad Jump 10m there/ 10m back (~10 reps))

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