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.

Wednesday, October 3, 2012

"Tricks with Six" (Siskey Y Total Strength)



EQUIPMENT: Mat, Dumbbells (15s), 2 Kettlebells (20-25 lb.), Set of Gliders

WARM-UP:
*10 x Tuck Roll to V-Sit/ 10 x Side-Out Mtn. Climb/ 10 x Plank + Wide Hop-In to Squat Stretch

-then, for remainder of song:
*5 x KB Swing
*1 x Squat-Thrust

SET #1:
6 Min. AMRAP -
6 x DB Thruster
6 x 1KB Bottom-UpThruster
6 x 2KB Thruster
-1x 2KB Burpee-Deadlift every time you switch exercise/ equipment

RETURN INTERVAL:
10-8-6-4-2 x 
*(Push-Up) + Gliding Plank Tuck-In atop KBs (atop bells (tilt KBs on their sides)) 
*Pistol 

SET #2:
6 Min. AMRAP -
6 x DB Sumo Deadlift High Pull
6 x 1KB alt. Single-Arm Sumo Deadlift High Pull
6 x 2KB Sumo Deadlift High Pull 
-1x 2KB Burpee-Deadlift every time you switch exercise/ equipment

RETURN INTERVAL:
8-6-4-2 x 
*(Push-Up) + Gliding Plank Pike-In atop KBs 
*Pistol 

SET #3:
6 Min. AMRAP -
6 x DB Squat Clean
6 ea. x 1KB Single-Arm Power Clean
6 x 2KB Squat Clean 
-1x 2KB Burpee-Deadlift every time you switch exercise/ equipment

RETURN INTERVAL:
6-4-2 x 
*Gliding Plank Jack (chllg: Jacking P-Up) atop KBs 
*Pistol 

SET #4:
6 Min. AMRAP -
6 x DB Push Press
6 ea. x Single-Arm 1KB Push Press
6 x 2KB Push Press 
-1x 2KB Burpee-Deadlift every time you switch exercise/ equipment

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