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, December 22, 2012

Partner Work + Death-By's



WARM-UP:
*400m Row

*Active Stretch
-------------------------------
ALT. PARTNER COUNT-UP SHUTTLE RUN:
*P1: 1 x Run 10m there/ 10m back, then P2 goes while P1 rests
*P1: 2 x Run 10m there/ 10m back, then P2 goes while P1 rests
...up by 1 x there/ back ea. round, finishing at:
*P1: 10 x Run 10m there/ 10m back, then P2 goes while P1 rests

MODIFIED (5 Rounds Only) “DEATH BY BURPEE:”
*Minute #1: 8 x Burpee
*Minute #2: 9 x Burpee
*Minute #3: 10 x Burpee
*Minute #4: 11 x Burpee
*MInute #5: 12 x Burpee
-modify by choosing a lower # of reps with which to start 1st round

ALT. PARTNER COUNT-UP BEAR CRAWL/ PUSH-UP:
*P1: 10m Bear Crawl there - 2 x Push-Up - 10m Bkwd. Bear Crawl back - 2 x Push-Up, then P2 go
*P1: 10m Bear Crawl there - 4 x Push-Up - 10m Bkwd. Bear Crawl back - 4 x Push-Up, then P2 go
...up by 2 push-ups on end lines ea. round; finishing at:
*P1: 10m Bear Crawl there - 10 x Push-Up - 10m Bkwd. Bear Crawl back - 10 x Push-Up, then P2 go

MODIFIED (5  Rounds Only) “DEATH BY PULL-UP:”
*Minute #1: 8 x Pull-Up
*Minute #2: 9 x Pull-Up
*Minute #3: 10 x Pull-Up
*Minute #4: 11 x Pull-Up
*MInute #5: 12 x Pull-Up
-modify by choosing a lower # reps with which to start 1st round

ALT. PARTNER 200M SPRINTS:
4 Rounds -
*P1: 200m Sprint, then P2 goes while P1 rests

DEATH BY “5 KB SWING:”
*Minute 1: 10 x KB Swing (1.0)
*Minute 2: 15 x KB Swing
*Minute 3: 20 x KB Swing
...increasing by 5 KB Swing ea. round until you cannot complete the assigned reps in that round
(we got through 30 reps)




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