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, October 18, 2012

"On The Minute" (S3 Conditioning)


EQUIP: Barbell (95 for men/ 65 for women), Dumbbells (20 lb. for Erin)


WARM-UP:
*Active Stretch

3 Rounds -
*200m Run - 100m Fwd. there/ 100m Bkwd. back
*5 x Dive Bomber Fwd. and Bkwd.

SET #1 (w/ Barbell (95/65)):
*20 x Thruster
*20 x SDLHP
*20 x Push Press (Jerk OK)
*20 x OHS
*20 x Front Squat
*20 x Power Clean
*@ Top of Ea. Min.: 4 x Burpee

3 Rounds -
*200m Run - 100m Fwd. there/ 100m Bkwd. back
*10 x Prone Swim Kick + Around-the-World

SET #2 (w/ DBs):
*20 x Thruster (palms face inward)
*20 x SDLHP (modification: w/ just 1 DB, instead of 2)
*20 x Push Press
*20 x Single-Arm OHS (10 x R, then 10 x L)
*20 x Front Squat
*20 x Hang Power Clean
*@ Top of Ea. Min.: 4 x DB Burpee-Deadlift

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