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.

Tuesday, October 9, 2012

"Ten-Tastic" Pyramid (S3 Conditioning)



EQUIPMENT: Unloaded Barbell + Bumpers (bar + bumpers = 75 lb.), Pull-Up Bar, Box (20")

WARM-UP:
*Quick Active Stretch in place

*100-80-60-40-20 x Jump Rope
*10-8-6-4-2 x Unloaded Bar Sotts Press

TEN-TASTIC ADD-ON PYRAMID: (one for S3, one for Siskey?)
-wait for entire group to finish ea. round b4 starting next round; go fast to earn rest!
Rnd. 1: 100m Run (50m Fwd. there/ 50m Bkwd. back)
Rnd. 2: Rnd. 1 + 10 x Lateral Squat Jump over barbell
Rnd. 3: Rnd. 2 + 10 x K2E
Rnd. 4: Rnd. 3 + 10 x Push-Up + Dbl.-Footed Lateral Hop over end of barbell
Rnd. 5: Rnd. 4 + 10 x Power Clean
Rnd. 6: Rnd. 5 + 10 x Barbell Back Rack Step-Up (5xR, then 5xL)
Rnd. 7: Rnd. 6 + 10 x Handstand Push-Up (mod: 90 Degree Decline @ box)
Rnd. 8: Rnd. 7 + 10 x Windshield Wiper (R and L = 1)
Rnd. 9: Rnd. 8 + 10 x Thruster
Rnd. 10: Rnd. 9 + 10+ x Double-G.I. Jane (2 push-ups to 2 pull-ups/ rep) 

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