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.

Thursday, November 1, 2012

Same Exercise - Different Equipment (S3 Conditioning)

EQUIPMENT: Set of DBs (20 lb.), Slam Ball (20 lb.), Kettlebell (1.0 pood)

*Active Stretch

10-8-6-4-2 x
*DB Front Squat
*Slam Ball Front Squat
*KB Bottom-Up Front Squat
*lengths of 10m Shuttle Run

(i.e. Round 1: 10 x DB Front Squat, 10 x SB Front Squat, 10 x Bottom-Up KB Front Squat, 10 lengths of 10m Shuttle Run; Round 2: 8 x ea. strength move + 8 x shuttle run lengths, etc.)

SET #1 (Clean):
10-8-6-4-2 x 
*DB Squat Clean
*SB Clean
*KB Clean and Press (“Long Cycle”) (10 x R arm, then 10 x L arm = 15 reps)

*200m Run
*2 min. x AMRAP Knee Push-Up (AMRAP = “as many reps as possible”)
*200m Run

SET #2 (Thruster):
10-8-6-4-2 x
*DB Thruster
*SB Wall Ball
*Bottom-Up KB Thruster

*200m Run
*2 min. x AMRAP Pull-Up
*200m Run

SET #4 (Burpee):
10-8-6-4-2 x 
*DB Burpee
*SB Burpee (a.k.a. “Slurpee” = ball slam - hop out to push-up atop ball- hop in - ball overhead)
*KB Burpee-Deadlift-180 degree jump

No comments:

Post a Comment