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 29, 2012

Hold That Bar UP! (S3 Conditioning)

EQUIPMENT: Barbell (45 - *75 lb.), Unloaded Bar or PVC Pipe

*Active Stretch

10 Rounds - (option: alternate rounds of FWD. and BKWD.)
*10 x Walking Lunge
*10 x Broad Jump

SET #1:
3 Rounds -
*10 x Hang Clean + Press (75 lb.)
*30 sec. x Barbell Overhead Hold (75 lb.)
*30 sec. REST b/w rounds

SET #2:
2 Rounds -
*400m Run
*40 x Air Squat

SET #3:
3 Rounds -
*10 x Pressing Snatch Balance (65 lb.)(practice w/ unloaded bar 1st!)
*30 sec. x Bottom of Overhead Squat Hold (w/ PVC or unloaded bar overhead)
*30 sec. REST b/w rounds

SET #4:
2 Rounds -
*400m Run 
*20 x Hand-Release Push-Up

SET #5:
3 Rounds -
*10 x Squat Clean from Toes (65 lb.)
*30 sec. x Bottom of Front Squat (65 lb.)(mod: w/ PVC or unloaded bar in front rack)
*30 sec. REST b/w rounds

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