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, November 7, 2012

"Packin'-a-Punch Pairings" (Siskey Total Strength Preview)




WARM-UP:
Active Stretch -
*5 x Inchworm Out-Windmill R and L-Inchworm In/ *5 x Toe Hold Squat/ 5 ea. x Samson Lunge

5 Rounds -
*5 x Squat 
*5 x Push-Up
-------------------------------------------------------
MAIN SET #1: (5 MIN. TIME LIMIT)
5 Rounds -
*10 x Strict Shoulder Press (challenge: Sumo Squat Hold + Press)
*10 x Overhead DB Lunge

GLIDE INTERVAL #1:
3 Rounds -
*30 sec. x X-Body Plank Glide (challenge: shin to forearm, as in Grasshopper move)
*3 x Man Maker

MAIN SET #2: (5 MIN. TIME LIMIT)
5 Rounds -
*10 x Hollow Body Rock
*10 x Triceps Press-Up (mod1: on knees; mod2: walk up from elbow plank to hand plank)

GLIDE INTERVAL #2:
3 Rounds -
*30 sec. x Gliding Hip-Dip Plank Tuck-In (Side-to-Side)
*3 x Man Maker

MAIN SET #3: (5 MIN. TIME LIMIT)
5 Rounds -
*10 x KB Juggle Swing
*10 (5 ea.) x S-A KB OH Squat (mod: shoulder rack)

GLIDE INTERVAL #3:
3 Rounds -
*30 sec. x Evil Glide (+ Push-Up - on toes or knees)
*3 x Man Maker

MAIN SET #4: (5 MIN. TIME LIMIT)
5 Rounds -
*10 x KB Goblet Squat OR Bottom-Up KB Thruster
*10 x DB Plank Fly

GLIDE INTERVAL #4:
3 Rounds -
*30 sec. x Gliding Plank Jack to Pike-In
*3 x Man Maker

MAIN SET #5: (5 MIN. TIME LIMIT)
5 Rounds/ FINISHER - 
*10 x Squat Jump
*10 x Lunge Jump)

GLIDE INTERVAL #5:
3 Rounds -
*30 sec. x Wax-On/ Wax Off
*3 x Man Maker

No comments:

Post a Comment