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, November 6, 2012

MetCon Ladder Day (S3 Conditioning)

EQUIP: Rower, Jump Rope, Wall Ball (20/14), Kettlebell (1.0/1.25)

*Active Stretch

Run/ Row/ Jump Intro:
*200m Row
*200m Run
*200 x Jump Rope
*20 lengths x 10m Shuttle Run

SET #1:
*200-180-160-140-120-100m Row
*20-18-16-14-12-10 x Wall Ball

SET #2:
*400-300-200-100m Run
*40-30-20-10 x KB Swing

SET #3:
*200-180-160-140-120-100 x Jump Rope
*20-18-16-14-12-10 x KB Sumo Deadlift High Pull (challenge: choose a heavier KB (i.e. 1.5 pood))

SET #4:
*10-8-6-4-2 x 10m Shuttle Run there/ back
*10-8-6-4-2 ea. arm x KB Snatch to KB Overhead Squat

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