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.

Monday, November 19, 2012

"The Return of Cindy" (S3 Conditioning)



EQUIPMENT: Barbell (65), Rower, Box (16"), Pull-Up Bar

WARM-UP:
*Active Stretch

3 Rounds -
*10m Walking Lunge there/ 10m Fwd. Bear Crawl back
*10m Broad Jump there/ 10m Bkwd. Bear Crawl back
-----------------------------------------------
RETURN:
5 Min. AMRAP of “Cindy” -
*5 x Pull-Up
*10 x Push-Up
*15 x Air Squat

SET #1:
3 Rounds -
*200m Run
*20 x Push Press (65 lb. bar)

RETURN:
5 Min. AMRAP of “Cindy” -
*5 x Pull-Up
*10 x Push-Up
*15 x Air Squat

SET #2:
3 Rounds -
*200m Row
*20 (10 ea. leg) x Bulgarian Split Squat (65 lb. barbell in back rack)(mod: w/ DBs hanging)

RETURN:
5 Min. AMRAP of “Cindy” -
*5 x Pull-Up
*10 x Push-Up
*15 x Air Squat

SET #3:
3 Rounds -
*200m Run
*20 x Front Squat (65 lb. bar)

RETURN:
5 Min. AMRAP of “Cindy” -
*5 x Pull-Up
*10 x Push-Up
*15 x Air Squat

SET #4: (we didn't have time to get to this set)
3 Rounds -
*200m Row
*20 x Hang Power Clean

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