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 27, 2012

Preview of Siskey Y Total Strength (Wed. 9:30am)


"Fight, Fight, Fight Gone Bad"

EQUIPMENT: Mat, Low Bench (2 risers ea. side), Dumbbells (12 - *20 lb.), Kettlebell (15 - *30 lb.) 

WARM-UP:
3 Rounds (count out all together) -
*10 x Squat to Box (stack 4 risers)
*10 x Side-to-Side Lunge
*5 x Decline Plank Inchworm Out/ In (challenge: Push-Up on out)
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FIGHT GONE BAD #1 (14 min.):
3 Rounds -
*1 min. x R: Elevated Step-Back Lunge + Knee Drive (DBs in front rack)
*1 min. x L: Elevated Step-Back Lunge + Knee Drive (DBs in front rack)
*1 min. x Elbow Plank Walk-Up to Push-Up
*1 min. x KB Sumo Deadlift High Pull (challenge: atop bench)
*1 min. REST

FIGHT GONE BAD #2 (14 min.):
3 Rounds -
*1 min. x R: KB Sotts Press to OH Stand (mod: w/ 1 DB)
*1 min. x L: KB Sotts Press to OH Stand (mod: w/ 1 DB)
*1 min. x Sumo Squat Hold Figure 8 (w/ 1 DB)
*1 min. x Decline Plank Jack + DB Row R and L (chllge: + push-up)
*1 min. REST

FIGHT GONE BAD #3 (11 min.):
3 Rounds -
*1 min. x DB Lunge Thruster OR KB Goblet Lunge Thruster
*1 min. x Single-Arm Incline Push-Up - Lateral Walk bench - repeat
*1 min. x DB Stiff-Leg Deadlift High Pull
*1 min. REST

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