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.

Saturday, October 20, 2012

"Shoulder Shred" (S3 Conditioning)

Equip: Rower, Jump Rope, 2 KBs (1.0 pood each), Bumper Plate (25 lb.)

WARM-UP (12 min. time limit!):
*800m Run
*400m Row
*200 x Jump Rope (challenge: Double-Under)

SET #1:
4 Rounds (decreasing reps of Plate-Punching Front Squat) -
*20-15-10-5 x Plate-Punching Front Squat
*10 x 2KB Burpee-Deadlift (mod: 2kb squat-thrust-deadlift)
*20-15-10-5 x Plate-Punching Front Squat
*10 x 2KB Thruster
*20-15-10-5 x Plate-Punching Front Squat
*10 x Handstand Push-Up

SET #2:
3 Rounds (decreasing reps of Squat-Thrust) -
*15-10-5 x Squat-Thrust (for speed!)
*10 ea. arm x 1KB Overhead Squat
*15-10-5 x Squat-Thrust
* 10 x 180 Broad Jump 
*15-10-5 x Squat-Thrust
*10 ea. arm x Handstand Shoulder Tap 

No comments:

Post a Comment