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.

Saturday, November 24, 2012

Preview of Today's Total Strength (Siskey Y; 9:30am)




EQUIP: Heavy DBs, 2 Heavy Kettlebells, High Bench (4-6 risers ea. side), optional Mat

WARM-UP (3 min):
6 Rounds -
*15 sec. x High Knee Run
*1 x Pop-Up Push-Up
-followed immediately by
6 Rounds -
*15 sec. x Speed Skate
*1 x Pop-Up Push-Up

SET #1: XFit Benchmark WOD Coe (adapted)
6 Min. AMRAP Ladder -
*6 x 2KB Thruster 
*2 x DB Push-Up (in place of ring push-ups; elbows in!!)

RETURN INTERVAL (5 Min. Time Limit!):
*1-2-3-4-5 x Atomic Man Maker 
*5 ea. leg x Bulgarian Split Squat (DBs in front rack)

SET #2: XFit Benchmark WOD Wittman (adapted)
6 Min. AMRAP -
*6 x KB Swing
*6 (3 ea. arm) x KB Long Cycle (power clean and press)(mod: w/ DB)
*6 x Box Jump (challenge: Squat-Touch-Box Jump)

RETURN INTERVAL (5 Min. Time Limit!!):
*1-2-3-4-5 x Man Maker 
*5 ea. leg x Bulgarian Split Squat (DBs in front rack)

SET #3: XFit Benchmark WOD Diane (adapted)
6 Min. AMRAP -
*12 x 2KB Deadlift (in place of deadlift)
*6 x Modified Handstand Push-Up (90 degree decline push-up OR pike push-up)

RETURN INTERVAL (5 Min. Time Limit!!):
*1-2-3-4-5 x DB Burpee
*5 ea. leg x Bulgarian Split Squat (DBs in front rack)


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