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 10, 2012

Up and Back Down the Ladder (Siskey Y Total Strength)

EQUIPMENT: High Bench (4-*6 risers ea. side), Body Bar (15 - *37 lb.), Med Ball (10), Mat, Jump Rope

*10 x Pass-Through (taut jump rope)
*10 x Samson Lunge (taut jump rope)

3 Rounds (4 riser stack) -
*1 min. x Jump Rope
*30 sec. x OH Squat - buns to 4 risers (taut jump rope)(feet wide of stack)
*30 sec. x Push-Up - atop 4 risers

SET #1:
*2-4-6-8-10-12-10-8-6-4-2 x Body Bar Hang Power Snatch
*4 x Sotts Press (mod: w/ taut jump rope OR w/ DBs alt. arms ea. rep)
(ex: 2 x snatch, 4 x sotts, 4 x snatch, 4 x sotts, 6 x snatch, 4 x sotts, 8 x snatch, etc.)

SET #2:
*2-4-6-8-10-12-10-8-6-4-2 x Goblet Squat to Box Jump (w/ MB)(mod: MB goblet squat (jump))
*4 x Rolling MB Push-Up

SET #3:
*2-4-6-8-10-8-6-4-2 ea. leg x Body Bar OH Step-Up (all R leg, then all L leg)(mod: back rack OR jump rope overhead)(note decrease in rep scheme)
*4 x Modified Handstand Push-Up (90 degree hips, feet atop box)(mod: Pike Push-Up on floor)

SET #4:
*2-4-6-8-10-12-10-8-6-4-2 x Body Bar Windshield Wiper (R and L = 2)(mod: hands under bum)
*2 x Seated Body Bar Shoulder Press to Behind-the-Neck Press (4 total presses)

SET #5:
*2-4-6-8-10-12-10-8-6-4-2 x Body Bar Lunge Thruster (R and L = 2)
*4 x MB Squat Clean

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